Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups

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

Bench Press

Build To A Heavy 5 Rep Max
Percentages And Intervals Below Are A Suggestion
Take As Long As You Need To Establish The Max
Rest A Minimum Of 2 Minutes Between Attempts.

Every 3 Minutes On The Minute
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 reps @ 65%
1 Reps @ 70%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt

Accessory

3 Rounds Each Every 1.5 Minutes On The Minute

1) 10-15 Bent Over Barbell Row
2) 8-12 Tricep Dips
3) 8-12 Hammer Curls

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