Prep

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

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch & Lat Stretch 60s each

3) 3 Rounds of:

– 20ft Bear Crawl

– 10 Band Pass through

– 5 Yoga Push-ups

– 10 each Split Stance 1-arm Rows

A1.

DB Bench Press

2/3 x 8-10 3s bottom hold. 

OT2M

– 2 warm-up sets, 3 working sets

A2.

Single Arm Tall Kneeling Band Pull Down

3 x 15-20 each. Rest 90s

B.

‘Extra Schmedium’

3-2-1

Rope Climbs

30-20-10

Hand Release Push-ups

20-20-20

Supinated Grip Inverted Rows

– Goal: Tough effort, push your pace, but break sets of push-ups before you hit failure.

*Last tested 4/8

Rx+: (Legless Rope Climbs)

L1: (Rope Climb Standing to Ground) (Box Push-ups)

– Alternative for Rope Climb: 15-12-9 Commando Pull-ups

L1: 15-12-9 Ring Assisted Pull-ups

C.

Ring Tricep Extensions

3 x 6-8. Rest 60s