Prep

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

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

– 5 Upward to Downward Facing Dog w Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

4) 3 Rounds:

– 6 each KB Push Press

– 10 Scap Pull-ups

– 10 Kip Swings

– 15 Band Pull-aparts

A.

Push Press

2/4 x 5 with 3s down. 

OT2M

– 2 Warm-up sets, 4 working sets

– Increase from last week

L1: DB Push Press

B.

Every 3:00 x 4 sets

6/4 Handstand Push-ups

12 DB Floor Press (50/35)

18 Elevated Ring Rows

– Goal: Challenging effort with minimum 90s rest each round

Rx+: (Strict HSPU)

L3: (4/3 HSPU Negatives) (40/25) (Ring Row)

L2: (Box HSPU) (30/15) (Ring Row)

L1: (A-Frame Push-up) (20/10) (Ring Row)

C.

Bicep 21s

3 x 7 reps each position. Rest 60s