Push Up Ladder!
Overhead tricep stretch :15 sec each
Shoulder disconnect :15
Build to a One Rep Max Standing Shoulder Press (15 mins only)
7-8 Dumbbell Floor Press, with 1 sec pause (triceps on the deck) +
Max Rep, ring rows
7-10 Rolling Triceps, on slight incline +
No less than 50 Triceps push downs
(bar or light weight) can be used for either athlete
5 Bent Over Row
8 Romanian Dead Lift
8 Hang Clean High Pull
8 Standing Press (use a push press if needed to finish the set unbroken)
2 x 5:00 Rounds.
30 Alternating, one arm hang clean and press with one dumbbell (25/30)
Rest as needed between rounds.