20260512

“Create tension before unracking the bar”

Warm Up - 2-3 Rounds:
10 Med Ball Chest Horizontal Presses
12 PVC Pass Throughs
10 Incline Push Ups
8 Barbell Larsen Presses
:20s Scap Holds

A: Barbell Bench Press - Build to 1×4@ RPE 8-9 then do 4×4@90% of working weight

B: Larsen Press - 4×6 @ mod. weight

C: Single Arm Cable Row - 3×12/12

D: JM Press - 3×10

E: Prone YTW Raises - 2×10each

Cool Down - 2 Rounds:
Banded Shoulder Distraction - 1:00/side
Forearm Wall Stretch - 1:00/side