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 Weighted Strict Pull-Ups
- 8 DB Bench Press (AHAP)
- 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.

3.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Cat/Cow Transitions

S.F.P. Notes:
Have athletes think about reaching their feet up and continually pushing into the floor as they move through their handstand walk. You can have athletes pair up and assist in spotting handstand walks since the work prescribed should only take :20-:30 MAX.

E.S.D. Notes:
Move at a conservative pace to start on EVERYTHING. Realize that with the time domain being 20:00, this is aerobic BUT also has a high level of interference when it comes to muscular demand. Move at a moderate and steady pace on the bike, then try to move immediately into the lunges staying smooth and stepping through on your reps. Take your time walking to the wall but when you get there, tell yourself that it’s time to work. Chip away one rep at a time minimizing your rest time in between, then get back to that bike.