Warm-Up

10 Cat Cow
16 Thread The Needle Switches
10 Scap Wall Slides
15 Band Overhead Press

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

Shoulder 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) 8-12 Rear Delt Fly
2) 8-12 Tricep Kick Backs
3) 8-12 DB Reverse Grip 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