Prep

Equipment required: Foam roller, light KB, jump rope

1) 1 Round:

– 60s each Foam Roll Pecs

– 60s each Biphasic Pec Stretch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 eachw Thoracic Rotations

– 5 Superman Rows

3) 3 Rounds of:

– 2 Plank Walk-outs

– 5 each 1-arm Ring Rows

– 3-5 Plyo Push-ups *scale to knees as necessary

– 30s Jump Rope practice

4) Floor Press w. an empty barbell

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

A

Floor Press

Build to a heavy 6 over 5 sets. 

OT2M

L1: 4 x 6, 1-2 Warm-up sets

B.

For Time:

1-3-6-9 Wall Walks

10-30-60-90 Double Unders

– Goal: Challenging effort

L2: (Wall Walk Limited ROM) (30s DU attmepts each round)

L1: (Plank Walk Outs or 30s Plank Hold) (Single Unders or Penguin Taps)

TIME CAP = 10:00

C.

Crossbody Banded Rear Delt Fly

3 x 15-20. Rest 60s