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Warm up (Checkmark)

Crossover Symmetry Activation Plus OR Banded 7s

Perform 7 reps of each movement.

2–3 sets:

20 banded tricep press-downs

20–30-second dead hang on bar

5 tempo push-ups (2-second pause at the ground)

Bench Press 2-2-2-2-2 (Checkmark)

Bench Press: 2×5

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

Build to a 2-Rep max (2RM)

Every 3 min

SUPERSET(Accessories) 3EMOM (Checkmark)

3 rounds for quality of:

8 Seated Dumbbell Shoulder Press — pick load

10 Strict Pull-ups/banded

Athlete Instructions:

Seated Dumbbell Shoulder Press — RPE 7/10

SHORT RIBS (3 Rounds for time ↓ shorter is better)

3 Rounds — 15 min

200 ft Kettlebell Overhead Carry — pick load

15/12 Ski Erg Calories/ Row

200 ft Kettlebell Front Rack Carry — pick load

15/12 Ski Erg Calories /Row

200 ft Kettlebell Farmers Carry — pick load

15/12 Ski Erg Calories /Row