Warm Up
30 seconds work / 10 seconds rest x 3 rounds
PVC Pass Through
PVC Behind the Neck Press
Quadruped Thoracic Rotations
Band Pull-aparts
Empty bar strict press
Strict Press
8 sets x 3 reps / rest 2 minutes / build weight
Accessories
4 Rounds
8-12 Push Press
8-12 DB Row – per side
Rest 1.5 minutes