Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Single Dumbbell Overhead Press Per Side

Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press

Shoulder Press

* Use 90% Of Your 1 Rep Max As Your Working Max

Every 3 Minutes On The Minute

7 Round X 3 Reps @ 75% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps

Accessory

8 Rounds Every 2 Minutes On The Minute

1) 15-20 Band Rows
2) 8-12 Db Overhead Press
3) 30 Seconds Zercher Or Front Rack March

Cool Down & Dismissal

Equipment Break Down And Put Away

– Into, If Time –

Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds