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.

2a.) Every 3:00 for 6 Sets (15:00-33:00)
- 3 Bench Press (w/75%+ Building)
- 8E Alternating KB Gorilla Row (https://www.youtube.com/watch?v=Ln1j7lm6SrE)
- EASY Bike/Ski/Walk for the remainder of the interval.

* See workout notes below.

* Allow 5:00 for athletes to break down barbells and put away equipment for the work to follow.

2b.) Every 4:00 for 4 Sets (38:00-54:00)
- 12-15 Banded Strict Pull-Ups
- 15 Wall Balls (20/14)
- Active Ski (Preferred), or Bike

* Level 4 (RX+): Strict Pull-Ups, WB (30/20)
* Level 3: RX
* Level 2: 8-12 Banded Strict Pull-Ups, WB (14/10)
* Level 1: 12E Single Arm Banded Lat Pulldown OR 8-12 Ring Row, 10-12 WB (14/10), Active EASY Ski/Bike

* See workout notes below.

* Allow 3:00 to put away equipment and for athletes to gather for adaptation.

3.) (57:00-60:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Eagle in Saddle

S.F.P. 2a.) Notes:
Bench Press should start heavier than 2 weeks ago (06.15.22) and should have a goal to lift more than you did for your sets of three on 06.08.22. After completing your Bench Press and Alternating Gorilla Row, move to a Bike (Preferred), Ski Erg, or walk at a slow pace for the remainder of the interval.

S.F.P. 2b.) Notes:
These sets should be challenging but able to be performed unbroken or in no more than 2-3 sets per movement. The active Ski/Bike is important and should be performed for the entire interval until you have :30 left to prepare for the next set.