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)

1.) 1 Round (0:00-15:00)
- 1:00 Ride/Row (Build In Pace every :20)
- 15 Scapular Pull-Ups
- 12 Alternating Shoulder Taps in Plank
- 8 Push-Up Plus (Full ROM Push-Up w/Scapular Abduction/Flexion/Protraction at top)
- 8E Single Arm Ring Row

* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to warm-up their Bench Press.

2.) Bench Press/Row: Every 3:00 for 6 Sets (15:00-33:00)
- 3 Bench Press (w/75%+ Building)
- 8E Single Arm Bent Over DB 3-Point Row (https://www.youtube.com/watch?v=5DAd-sNGnRU)
- EASY Bike/Walk for remainder of interval

* See workout notes below.

* Allow 6:00 for athletes to break down equipment, brief E.S.D, demo any movements and to get ready to start.

4.) (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Puppy Pose

S.F.P. Notes:
Bench Press should start heavier than the previous week (06.03.22) that you moved for your opening set of 5. Build in weight over the course of the 6 sets to find a heavy set of 3. After completing your bench press and single arm row, move to a bike (preferred) or walk at a slow pace for the remainder of the interval.

E.S.D. Notes:
There will be very limited time to rest with these rep schemes, so move from station to station being ready to stay on task and get right to work even if you don’t THINK you are ready. Lunges are performed in a racked or supported position. Dumbbell Power Cleans are performed in the hang position. Push-Ups are performed with hands on the handles for a (hopefully) deeper range of motion.