Prep

Equipment required: Foam roller, light band,

1) Oscillatory Foam Roll Lats x 60s each

2) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 3 Rounds:

– 20ft Reverse Bear Crawl

– 10 Band Facepull-aparts

– 10 Scap Pull-ups

– 10 Kip Swings 

5) Review Pull-up scaling options

A1.

Seated DB Shoulder Press

4 x 8-10 3s down. Rest 60s

– 2-3 Warm-up sets

– Increase from last week

A2.

Sled Pull Face Pull

4 x 25 Meters

*Sled Alternatives 

– Increase from last week

4 x 20 Band Face Pull-aparts

B.

‘Helen’

3 Rounds:

400 Meter Run

21 KBS (50/35)

12 Pull-ups

– Goal: Tough effort with room to increase in the final minute

L3: (44/26)

L2: (35/20) (Band Assisted Pull-ups)

L1: (26/DBs 10) (Ring Assisted Pull-ups)

C.

Banded Bicep Curls

100 reps AFAP.