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 (0:00-15:00)
- 1:00 Row/Ride (Build in Pace every :20)
- 1:00 Ride/Row (Build in Pace every :20)
- 12E Alternating Shoulder Taps in Beast Hold
- 10E Prone IYTW
- 10E Half Kneeling Banded Lat Pulldown w/:01 ISO at Bottom
- 8E Single Arm KB Bottom Up Press

* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to start building in their bench press weight.

2.) Every 3:00 for 5 Sets (15:00-30:00)
- 2 Bench Press (w/85%+ Building)
- 8E Single Arm KB Row (Bench Supported)
- EASY Bike/Ski/Walk for remainder of interval

* See workout notes below.

* Allow 7:00 for athletes to put away their equipment, brief E.S.D quickly, and transition.

4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :45 Standing Forward Fold w/Shoulder Opener

S.F.P. Notes:
Bench Press should start as close to 85% as possible to then try and build for a heavy double for the day. After completing the bench press reps, move immediately into performing 8 KB Rows per side with athletes supporting themselves off of a bench with their non-working arm. After completing your bench press and rows, move to a machine that allows you to get moving immediately but at a VERY EASY pace.

E.S.D. Notes:
KB Swings and DB S2O should be performed in NO MORE than 2 sets. If you don’t think this is possible from the very beginning, consider a scaling option. We need to finish the first couple of movements fairly quickly to buy time for knocking out the rowing calories. Start your first row at a moderate pace and see if you can improve your split times knowing that muscular fatigue could create the potential for those splits to slow down.