Warm Up
30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Through
PVC Behind the Neck Press
Quadruped Thoracic Rotations
Band Pull-aparts
Empty bar strict press
Strict Press
6 sets x 5 reps / rest 2 minutes / build weight
Accessories
4 Rounds
8-12 Strict Press with 3 second eccentric
6-12 Pull-ups
Rest 1.5 minutes