1a.) Before Class Hour
- LAX Ball: Trap/Pec/Rhomboids (Scap)
- Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
- Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

1b.) 1 Round (0:00-12:00)
- 1:00 Row/Bike
- 10E Prone IYTW
- 8 Single Arm Bent Over KB Row (R)
- 5 Single Arm KB Strict Press (R)
- 30’ Single Arm OH KB Carry (R) (or :20 OH March in Place)
- 8 Single Arm Bent Over KB Row (L)
- 5 Single Arm KB Strict Press (L)
- 30’ Single Arm OH KB Carry (L) (or :20 OH March in Place)

* Use the rest of the time to brief S.F.P, demo any movement necessary, and allow athletes to prepare.

2.) Strict Press/Pendlay Row: Every 1:30 for 10 Sets (12:00-27:00)
Sets 1-5: 2 Strict Press w/80% 1RM
Sets 6-10: 2 Pendlay Row (https://www.youtube.com/watch?v=ezrZnmjZTR4)

* See workout notes below.

* Allow 5:00 to brief E.S.D and allow athletes to prepare.

4.) (56:00-60:00)
Minute 1: :45 Banded Lat (R)
Minute 2: :45 Banded Lat (L)
Minute 3: :20E Thread the Needle
Minute 4: :45 Child's Pose

S.F.P. Notes:
All sets of strict press will be performed before pendlay row. Have athletes pull barbells out of the rack after the final set and immediately place them on the floor. Pendlay rows are performed from a dead stop on the floor for every rep and completed by rowing the elbows down and back in as deep of a ROM as possible.

E.S.D. Notes:
Break your pull-ups if needed so that they can be performed in confident repeatable sets. We should be able to complete these in under :45. The push-ups should be attacked with the same mindset and time frame for completion. We should be moving on to the ski around the 1:30-1:40 mark so that we can hit it hard and finish fast.