General
Sunday, April 23rd, 2023 – Strict Press
General 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
PVC Pass Through
PVC Behind the Neck Press
Quadruped Thoracic Rotations
Band Pull-aparts
Empty bar strict press
Accessory
4 Rounds
8-12 DB Push Press
8-12 Band External Rotations - per side
30-60 second Side Plank - per side
Rest 1.5 minutes
8-12 DB Push Press
8-12 Band External Rotations - per side
30-60 second Side Plank - per side
Rest 1.5 minutes
Strict Press
10 sets x 1 reps / rest 2 minutes / build weight