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 Pendlay Row OR Double DB/KB Row (Moderate w/:05 Eccentric)
- 6E Top Down Alternating DB Bench Press (AHAP)
- 8E Single Arm DB Bicep Curl to Strict Press

* 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 Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Twisted Cross
Minute 4: :20E Thread the Needle

S.F.P. Notes:
Pendlay Row is taken from the floor each rep with a weight you can control to your chest and then lower under control over the course of :05. After completing Pendlay Rows, move immediately to the DB Bench Press reps starting with both DBs locked out over your chest. Lower one DB at a time down to your chest and press out. Alternate sides until you have completed 6 per side. Move immediately into your single arm DB Curl to Press starting with your least dominant side. REST the remainder of the interval.

E.S.D. Notes:
You will start each round with a 200M Run. The distance never changes. Everytime you come back from the run, you will perform a set of DB Snatches. Your first round starts with 8 Alternating DB Snatches. Each round you will increase the amount of DB Snatches you perform by 8 reps. After your DB Snatches you will complete your rope climb(s). Rope Climbs increase by 1 rep each round. As an example, your THIRD round will start with a 200M Run, then 24 Alternating DB Snatches, then finish with 3 Rope Climbs.