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Prep

1) 10 reps of 1 Plank Wave each, 1 Yoga Push-up 

2) Upper-back Triset:

3 Rounds of:

10 Over + Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

3) Close Grip Bench Press with an empty barbell:

2 x 5 with 1s pause halfway down, 1s pause at the chest slow and controlled. Focusing on perfect technique.

A.

Close Grip Bench Press

10-8-6-4-2+. 

OT2:30

– Goal: Heavy 2+ (AMRAP) set 

– goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn’t have to be a 2RM either.

B.

Elbow Out Landmine Row

3 x 8-10 each. 

OT3M

C.

EMOM 16

Minute 1: 30s Max Calories Air Bike

Minute 2: 30s Max Double KB Cleans – (44/26)

Minute 3: 30s Max Strict T2B

Minute 4: 30s Max KB Push Press

– Goal: Same intent as last week 

– 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.

RX+: (53s/44s)

Essentials: Double DB Cleans, Hanging Knee Raises

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