Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 10 each Split Stance 1-arm Rows
– 3-5 Plyo Push-ups
4) Close Grip Floor Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at floor.
A.
Close Grip Floor Press
4 x 6.
OT2:15
– Exceed last week’s top load if you’re feeling good
B1.
1-Arm DB Row
2/4 x 8-10 each.
OT1:15
– 2 warm-up sets, 4 working sets
B2.
2/4 x 12-15.
OT1:15
– 2 warm-up sets, 4 working sets
C.
AMRAP 4
Renegade Rows + Push-up
1 Renegade Row each + 1 Push-up