Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

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

4) 3 Rounds:

– 10 Wall Slides

– 10 each Band Overhead Press

– 10 Scap Pull-ups

5) Rowing Drills

A1.

Seated DB Shoulder Press

Build to a 6 RM over 6 sets. 

OT2M

– Pronated Grip

A2.

Mixed Grip Pull Ups

Sets of 4-5 between sets of Shoulder Press. 

OT2M

– Alternate grip each round

– RX+: Weighted Pull-ups

– L2: Partner Assisted

– L1: Band or Ring Assisted

B.

21-15-9

Calorie Row

Burpees

– Goal: HARD Effort – sub 7:00

Rx+: (Handstand Push-ups for Burpees)

L1: (Reps of 15-12-9) (Burpee)

– Alternative to Row:

15-10-5 Cal Bike

C.

Rollback Triceps