0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Main Lift
20:00-55:00 Upper Body Strength
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
Up Dog to Down Dog
Specific Warm-up
3 Rounds
20 Shoulder Taps
10 Banded Pull Aparts
Upper Body Main Lift
Single DB Strict Press 5x4 each arm
Inverted Rows 5x15
FOCUS:
Reps decreased on Strict press from week 4, try to increase weight
Reps increased on Inverted Rows from week 4, build those reps
RECOMMENDED WORK/REST RATIO:
Every 3 minutes for 15 minutes do both movements
Upper Body Accessory Work
Renegade Rows 4x8 each arm
Barbell Wrist Curls 4x18
Double DB Front Raises 4x8
FOCUS:
Reps increased on Renegade Rows and Wrist Curls from week 4, build those reps
Reps decreased on Front Raises from week 4, try to increase weight
RECOMMENDED WORK/REST RATIO:
Every 2 minutes for 8 minutes for Renegade Rows, Alt. EMOM 8: M1: Wrist Curls, M2: Raises