General
Sunday, April 30th, 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 Lateral Raise
8-15 Band Pull-aparts
30-60 sec. Side Plank Clam Shell - per side
Rest 1.5 minutes
8-12 DB Lateral Raise
8-15 Band Pull-aparts
30-60 sec. Side Plank Clam Shell - per side
Rest 1.5 minutes
Strict Press
6 sets x 5 reps / rest 2 minutes / build weight