Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

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

– 5 each Single Arm Row

– 5 each DB Snatch

4) Close Grip Bench w. an empty barbell

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

A1.

Close Grip Bench Press

3 x 6. 

-Rest 10s

A2.

DB Floor Press – Neutral Grip

3 x 12. 

-Rest 10s

A3.

Banded Chest Fly

3 x 25. 

OT5M

B.

For Total Reps

AMRAP 7:

1 Rope Climb

600/500 Meter Bike

Rest 2:00

AMRAP 7:

10 total DB Snatch (50/35)

250/200 Meter Row

– Goal: Challenging effort with minimal drop off between sets.

Rx+: (Legless Rope Climb) (60/45)

L3: (40/25)

L2: (Rope Climb Standing to ground) (30/15)

L1: (Rope Climb Standing to ground) (20/10)

C.

Seated Band Row

100 Reps AFAP.

*Each time you break perform 20 Hollow Rocks