Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) AMRAP 6:

– 20ft Bear Crawl

– 10 Band Pass through

– 10 each Band Iso Rows

– 3-5 Plyo Push-ups

4) Bench Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A.

Bench Press

3/6 x 4 @5% heavier than last week

OT1M

– 3 Warm-up sets, 6 working sets

– was 5 reps last week

– SPEED BENCH – fast/explosive reps

B.

Not Today Satan

30-20-10

Renegade Rows total (50/35)

12-9-6

Devil’s Press

*300 Meter Run after the Devil’s Press each round

– Goal: Challenging pace, recover on the Run.

– Last tested 7/26

-TIME CAP=20:00

Rx+: (60/45)

L2: (40/25)

L1: (30/20)

C. 

Banded Pushdowns

Max reps in 2:00

– add 15 reps to last week’s total.