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 overhead

Movement: Overhead Shoulder Press
Every 2 Minute on the Minute X 5
1-3 Reps @ 88-92% 1 Rep Max

Accessories

3 Rounds EMOM
10 Reps: Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Bent Over Barbell Rows
30 Seconds: Db Overhead Hold March