Warm-Up.
Thoracic PAILs & RAILs
Y’s, T’s & W’s x 10-15 reps per position
Followed by…
Three Sets w/ PVC or Unloaded Barbell:
Behind the Neck Shoulder Press x 5
Overhead Squat x 5
Behind the Neck Sotts Press x 5
Rest 30-60 seconds
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees