Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 Thoracic Rotations each

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 2 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 6 Barbell Curls

– 25 Banded Pull-aparts

Perform 1 warm up set of each movement before starting the first set. Each exercise should be tough!

A1.

Barbell Rows

3 x 6.

-10 sec rest

– 1 warm up set prior to starting the first set, 3 working sets at same weight

– supinated grip – thumbs out

A2.

Ring Rows

3 x 12.

-10 sec rest

– slight pause at the top of each rep

A3.

Prone Incline Lateral Raises

3 x 25.

OT4M

– neutral grip with light DBs or change plates

– 3-4 #45 plates under one side of the bench to create the incline

B.

AMRAP 10

90 ft Overhead KB Carry

30ft Bear Crawl

20 Sit Ups

Rest as needed between rounds

– Goal: This should be tough, but not in the same way the giant set was for today. Emphasis on quality. Goal = 3 rounds.