Prep

Equipment required: Foam roller, light/medium band 

1) Foam roll pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass thrus

– 10 Banded Pull-aparts

– 10 Up downs

4) 400 M Run as a group

5) Incline Bench Press:

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

A1.

Incline Bench Press

5 x 6. 

OT1:30

– build in weight to a moderate set, no warm-up sets

A2.

Elbow Out Landmine Row

5 x 8-10 each arm

OT1:30

– 1 warm-up set, 4 sets at working weight

B.

‘Burp The Baby’

For time:

21-15-9

Push Press (135/95)

10-20-30

Bar Facing Burpees

– Goal: Hard effort. Goal is to go UB on Push Press – these should be light.

Rx+: (5-4-3 Ring Muscle-ups after each round) 

TIME CAP = 9:00

C.

DB Hammer Curls

3 x 8-10. Rest 60s.