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 2 Minutes On The Minute
Round 1: 3 Reps @ 70% Of Working Max
Round 2: 3 Reps @ 80% Of Working Max
Round 3: AMRAP @ 90% Of Working Max
Round 4,5,6: 5-8 Reps @ 70% Of Working Max

*The AMRAP set should be 2-3 Reps from failure, not a true AMRAP

Accessory

8 Rounds Every 2 Minutes On The Minute

1) 8-12 Seated Db Press
2) 6-10 Assisted Pull Ups
3) 15-20 Band Tricep Press Down

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