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
Strict Press
20 Minutes Build to Heavy 14 Reps / Rest as Needed / Starting at Empty Bar
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