Prep

Equipment required: Foam roller, light/medium band, light KB

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 20ft Bear Crawl

– 10 Band Pass through

– 10 each Split Stance 1-arm Rows

– 3-5 Plyo Push-ups

4) Incline Close Grip Bench Press w. an empty barbell

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

A.

Incline Close Grip Bench Press

10-8-6-4-2+. 

OT2M

– Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.

– L1: 5 x 5 at the same weight focusing on form, 2 warm-up sets

B.

‘Sleeve Me Alone’

Buy in: 2:00 Max Rope Climbs

then:

4 Rounds:

15 DB Push Press (50/35)

15 Supinated Barbell Rows (135/95)

then:

Cash out: 2:00 Max DUs

– Goal: Challenging pace

L3: (40/25) (115/75)

L2: (30/15) (95/65) (Penguin Taps or DU attempts)

L1: (20/10) (75/55) (Single Unders)

TIME CAP = 15:00

C.

Rollback Tricpes

3 x 12-15 reps. Rest 60s.