Prep

Equipment required: Foam roller, light/medium band, Light DB

1) Foam Roll Pecs & Lats 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 5 each DB Push Press

– 5 each Renegade Rows

A1.

DB Piston Bench Press

2/3 x 8-10 each 3s down. 

OT2M

– 2 warm-up sets, 3 working sets

A2.

Tall Kneeling Band Lat Pull Down

3 x 20-25.

OT2M

B.

5 Rounds For Quality

15 Hand Release Push-ups

10 each Single Arm Ring Rows

200 Meter Run

– Goal: Challenging effort with minimal drop in split times

L2: (Hybrid Push-ups)

L1: (Box Push-ups) (Ring Rows)

C.

Ring Tricep Extensions

3 x 6-8. Rest 60s