Warm Up
30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Through
PVC Behind the Neck Press
Scap Pull Ups
Band Pull-aparts
Empty bar strict press
Strict Press
8 sets x 3 reps / rest 2 minutes / build weight
Accessories
3 Rounds
6-10 Push Press
8-15 Rear Delt Flys
15-30 Band Tricep Push Downs
Rest 1.5 minutes