Warm Up

Every Minute on the Minute X 6 Minutes

Wall Slides
Pvc Shoulder Dislocates
Arm Circles
Scap Push UPS
Band Scap Squeeze Press Outs
Pvc Overhead Press (2-1-2-1) (Lowering – Bottom – Raise – Top)

On Coaches Call Out

5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe

Main Strength Movement
Movement: Overhead Shoulder Press
Every Minute on the Minute X 12 Minutes
1) 3-5 Reps @ 65-70% 1 Rep Max
2) Rest

Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessories

Accessory Movements
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug