General Warm-Up

20 PVC Pass Throughs
15 Scap Wall Slides
15 Scap Push Ups
15 band pull a parts
30 seconds hollow holds

Specific Warm-Up

With an empty bar perform 10 back Strict Overhead Press, 5 with a 5 second eccentric, 3 with a 5 seconds pause at the bottom, and 2 with a 5 second eccentric.

Neural Warm-Up

Seated Arms Only Wall Balls
3 sets x 3 reps

Main Strength Movement – Shoulder Press

Strict Overhead Press Every 3 minutes on the minute
4 sets x 10 reps @ 55% 1RM with a tempo of 4-2-0-1

Secondary Strength Movement – Barbell Floor Press

Barbell Floor Press Every 2.5 minutes on the minute
3 sets x 8-12 reps with a tempo of 2-4-1-0

Accessory Movements

Pull-ups 3 sets x 5-10 reps. Every 1.5 minutes on the minute.
Bottoms Up KB Seated Press 3 sets x 8-12 reps. Every 1.5 minutes on the minute.
Hollow Hold 3 sets x 20-35 seconds. Every 1.5 minutes on the minute.

Cool Down

2 Rounds

30 seconds per side Arm Across Chest Shoulder Stretch
30 seconds Eagle Pose Stretch