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.

2.) Every 3:00 for 5 Sets (15:00-30:00)
- 5 Bench Press (w/70%+ Building)
- 10E 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.

4.) (57:00-60:00)
Minute 1: :20E Banded Lat + Bicep (R)
Minute 2: :20E Banded Lat + Bicep (L)
Minute 3: :45 Down/Up Dog Transitions

S.F.P. Notes:
Bench Press should start heavier than 8 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.

E.S.D. Notes:
One Partner works while the other rests. Partners can switch at any moment. Move at a quick pace on the row knowing you can substitute with your partner at any moment. It may be a smart move to row for TIME instead of a set amount of calories. An example would be switching out every minute until the calories are up. The Burpees are the only movement where both partners are active. One partner will hold a plank, while the other partner does a lateral burpee over them. The goal is to jump over your partner between their hips/neck (over torso) but if that seems a bit too high, you can jump over your partner's legs, or even step over. Everything else is accumulative so be smart in how you break things up so you can stay moving. The goal is to try and finish under the time cap.