This program was designed personally for the athlete and coach. It is based on their personal goals and assessments and is part of a long-term plan. They spent nearly 30 minutes on a full warm-up/prep for the workout. Avoid training in pain and/or pushing reps without a training base. This workout is not meant to be used daily and should be used cautiously. The core purpose is to provide access to training principles, insights, coaching cues as well as training efforts. For more information, or a program designed to suit your personal needs, contact us. Consult your doctor before doing this or any Press workout.