Warm Up

30 seconds work / 10 seconds rest x 3 rounds

PVC Pass Through
PVC Behind the Neck Press
Scap Pull Ups
Band Pull-aparts
Empty bar strict press

Strict Press

6 sets x 5 reps / rest 2 minutes / build weight

Accessories

3 Rounds

8-12 DB Push Press
8-15 Ring Rows
30-60 seconds Overhead DB Hold

Rest 1.5 minutes