20250617 - “Throw Zone”

Training Session Focus: Horizontal power and upper pulling strength development.

Warm Up:
2 Rounds
20 Banded Pull Aparts
10 Scap Pull Ups
10 Wall Slides
5 Med Ball Slams
10 Gorilla Rows

Work:
1: Barbell Pendlay Row - 5x5
2: Weighted Pull Ups - 4x3-5
3: KB Gorilla Row - 3x12/12
Superset x4
DB Reverse Flys - 10
Med Ball Chest Pass (Against wall) - 6

METCON - 5x3AMRAP w/ 1:00 Rest b/t Rounds “The Chief”
3 Barbell Power Cleans (135/95)
6 Push Ups
9 Air Squats
Pick up where you left off each round.

Cool Down:
Hanging Lat Stretch - :30s
Cross Body Banded Shoulder Stretch - :45s per side
Wrist/ Forearm Stretch - 1:00
Box Breathing - 2:00