Sunday, November 2nd, 2025 – Overhead Press
General Warm-Up
10 cat cow
16 thread the needle switches
10 scap wall slides
15 band overhead press
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press
16 thread the needle switches
10 scap wall slides
15 band overhead press
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Shoulder Press
Accessory
8 Rounds Every 2 Minutes On The Minute
1) 5-10 Chin Up
2) 10 Rear Delt Fly
3) 15 Band Tricep Press Down
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
1) 5-10 Chin Up
2) 10 Rear Delt Fly
3) 15 Band Tricep Press Down
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds
Notes
Shoulder Press
(use 90% of your 1 rep max as your working max)
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set Is An AMRAP Minus 2-3 reps
(use 90% of your 1 rep max as your working max)
Every 3 minutes on the minute x 5 rounds
10 Reps @ 60% of Working Max
*Final Set Is An AMRAP Minus 2-3 reps