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
(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
8 Rounds Every 2 Minutes On The Minute
1) 5-10 Chin Up
2) 10 Rear Delt Fly
3) 15 Band Tricep Press Down
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