Prep

Equipment Required: Foam roller, Orange/blue band

1) Three Way Foam Thoracic Spine x 60s each

2) Biphasic Pec Stretch x 60s each

3) 3 rounds:

– 5 Thoracic Rotations 5 each

– 5 Banded Glute Bridge – 3s hold at top of each rep

– 10 each of Upper Back Triset: pass thru + facepull-apart + pull-apart

A.

1. Single Arm DB Bench Press x 6-8

+

2. One Arm DB Row x 8-10

OT1:30M

– 2 warm-up sets, 3 working sets at the same weight.

– Perform one movement (both arms) every minute.

– Alternate movements every minute.

– Dual DB Bench Press on 2/22 and 2/15

B.

For Time:

30 Push Press (135/95)

30 T2B

30 Bar Facing Burpees

– Goal: HARD effort. BB loading should be moderate – capable of performing 7-10 reps per set. This should be completed in sub 10:00 for all.

– Rx+: (155/105)

-Scale T2B to hanging leg raises or hanging knee raises. Scale bar facing burpees to burpees.

TIME CAP = 11:00

C. (Finisher after class)

Banded Reverse Fly

3 x 50. Rest 60s.