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:

– 5 each KB Push Press

– 10 each Banded Bent Iso Row

– 10 Scap Pull-ups

– 10 Kip Swings

A.

Push Press

Build to a heavy 1 over 6 sets. 

OT2M

– Sets of: 3,2,2,1,1,1

L1: 5 x 5, adding weight if form permits or DB Push Press 4 x 8-10.

B.

Every 4:00 x 4 sets

7 Pull-ups

15 Toes To Bar

20 Barbell Rows

30 Double Unders

*Score = fastest split

*Your Choice of weight for Barbell Rows

Rx+: (Ring Muscle-ups for Pull-ups)

L2: (30s Double Under Attempts) (Hanging Straight Leg Raises)

L1: (30 Single Unders) (V-ups

C.

Trap 3 Shrugs

1/3 x 10-10-10. Rest 30s.

– 1 Warm-up set, 3 working sets