GENERAL FITNESS
With a partner…
IWT
Phase I – Power
12x DB Devil Press, AHAP +
1:00 HARD pace Interval
Rest while partner goes
4 rounds
Then:
Phase II – Strength
12x DBL KB Front Squats, AHAP +
1:00 HARD pace Interval (different machine)
Rest while partner goes
4 rounds
Then:
Phase III – Accessory 
KB Push Press (45/30) + Dead Hang from Pull-up Bar
20 reps/60s, 15 reps/45s, 10 reps/30s, 5 reps/15s
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
Stretch Biceps Tendon
Then:
A1 6-8x Close-Grip Bench Press
A2 6-8x Seated DBL DB French Press
A3 4-6x Close-Grip Bench Press (same load)
Rest 2-3 minutes
3 sets
Then:
B1 6-8x Standing Fat Bar Biceps Curls
B2 6-8x Chin-ups
B3 4-6x Standing Fat Bar Biceps Curls (same load)
Rest 2-3 minutes
3 sets
Then:
C1 M.E. Supine Neutral-Grip DB Triceps Extensions +
C2 M.E. Fat Bar Hanging Rows
Rest 2 minutes
3 sets
Then:
Cool Down with Rotator Cuff Work

 

 

PHOTOS