Warm Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Band Tricep Press Down

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

Shoulder Press
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight

Accessories

9 Rounds Every 2 Minutes On The Minute
1) 6 Reps: Seated Dumbbell Press
2) 6 Reps: Single Arm Dumbbell Row Per Side
3) 8 Reps: Straight Bar Dips

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
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