Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds each of “Rowling” with a partner

– Row 100 Meters while your partner moves between Plank and Forearm Plank. For every meter over 100, your partner does 1 Burpee

4) Floor Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at the floor.

A.

Floor Press

8RM in 4 sets. 

OT2M

– Goal: 80% of what you performed for a 1RM On 10/21.

B.

AMRAP 12

2 Rope Climbs

25 Push-ups

500 Meter Row

– Goal: Challenging effort. Push your pace, but leave enough in the tank to stay away from hitting failure. 3+ Rounds

Rx+: (Legless Rope Climb) (500 M Ski for Row)

L1: (Rope Climb Standing to Ground) (Box Push-ups) (250 Meter Row)- Alternative to Rope Climbs: 10 Commando Pull-ups