Fitness
10 minutes
Shoulder/Pec prep
1 a) Bench press 5-5-5-5-5
1 b) Scapular bar hangs 30-30-30-30-30 (seconds)
2 K Row @5K+5 pace for flush
Performance
10 minutes
Shoulder/Pec prep
1 a) Bench press 5-4-3-3-3
1 b) Strict pull up 3-3-3-3-3 (2112)
2 K Row @5K+5 pace for flush
Sport
10 minutes
Shoulder/Pec prep
1 a) Bench press 5-4-3-2-1-1
1 b) Legless rope climb 3-3-2-2-1-1
2 K Row @5K+5 pace for flush
