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)
- 4 Bench Press (w/75%+ Building)
- 8 Pendlay Row OR Double DB/KB Row (Moderate w/Control)
- EASY Bike/Ski/Walk for remainder of interval

* See workout notes below.

* Allow 8:00 for athletes to put away their equipment, brief E.S.D quickly, and transition.

4.) (56:00-60:00)
Minute 1: :20E Lizard to Half Kneeling Hamstring (R)
Minute 2: :20E Lizard to Half Kneeling Hamstring (L)
Minute 3: :20E Twisted Cross
Minute 4: :45 Puppy Pose

S.F.P. Notes:
Bench Press should start as close to 75% as possible to then try and build for a heavy set of 4 for the day. Make it a goal to come as close or best your score from 07.05.22. After completing the bench press reps, move immediately into performing 8 Pendlay/DB/KB Rows. After completing your bench press and rows, move to a machine that allows you to get moving immediately but at a VERY EASY pace.