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Prep

Equipment Required: foam roller, light/medium band

1) Foam roll: Pecs 60s each

2) 4 Upward to Downward Facing Dog + Toe Touch

3) 3 rounds of:

– 15 Band Pull-aparts

– 5 Up Downs

– 10 Thoracic Rotations each

– 3-5 Tempo Push-ups 3s down

A1. 

Pronated Grip Chest Supported Rows

4 x 8-10. 3s down 2s hold. 

OT1M

A2.

Split Stance Landmine Press

4 x 6-8 each. 

OT1M

A3. 

Prone Lateral Raises, Neutral Grip

4 x 12-15. Rest 60s.

OT1M

B.

Finisher With A Partner

Use a heavy sled & complete together splitting work in half:

400 Meter Sledpull Facepulls

400 Meter Sledpull Extensions

– Goal: A sick burn in the upper-back/triceps.

TIME CAP = 15:00

C.

Ring Rows

3 x 20-25. Rest 90s.

– Use an angle that is ‘easy’

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