General
Sunday, September 24th, 2023 – Strict Press
General Warm-Up
30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs
Push Press With Empty Bar
Ring Rows
Band Tricep Press Downs
Accessory
In 20 Minutes
4 Rounds
8-12 Seated Arnold Press
Rest 30 Seconds
8-12 Bent Over Db Row
Rest 30 Seconds
10-15 Tricep Kickbacks
Rest 2 Minutes
4 Rounds
8-12 Seated Arnold Press
Rest 30 Seconds
8-12 Bent Over Db Row
Rest 30 Seconds
10-15 Tricep Kickbacks
Rest 2 Minutes
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch
Single Arm Doorway Stretch
Band Lat Stretch
Strict Press
20 Minutes Build to Heavy 14 Reps / Rest as Needed / Starting at Empty Bar