Upper Push/Pull | Warmup / Shoulder Prehab | - Scap wall slides x10 | - Banded external rotation x12/arm | - Bike/Row 2min easy | A) Pre-Fatigue | 1. Tall Kneeling Landmine Press ×12/arm @20X0 | 2. Banded Face Pull ×20 | B) Intensity Superset | Minute 1 - Neutral Grip DB Bench Press ×6–8 @20X0 | Minute 2 - Chest Supported Row ×8–10 @31X1 | C) Strength Balance / Finisher | Minute 1 - Ring Pushups ×10–12 | Minute 2 - KB Rack Carry 20m/arm | Minute 3 - Incline DB Curl ×8–10 @30X0 | Cooldown | - Child’s pose w/ side reach – 1min/side | - Sleeper stretch – 1min/side | - Banded pec stretch – 1min | Log and Additional Details | A1) 25# with 45# barbell | A2) Blue band | B1) 50#/each | B2) 50#/each | C1) Bodyweight | C3) 20#/each