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 (use 90% of your 1 rep max as your working max)
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set Is An AMRAP Minus 2-3 Reps

Accessories

Accessory Movements
8 Rounds Every 2 Minutes On The Minute
1) 12 Barbell Row
2) Push Ups x AMRAP
3) 12 Hanging Leg Raises

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