Prep

Equipment required: Foam roller, light KB, band

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 3 Rounds:

– 5 each Tall Kneeling KB Halo

– 6 each Split Stance KB Rows

– 6 each KB Push Push Press

– 10 Scap Pull-ups

– 10 Kip Swings

5) Split/Push Jerk Drills

A.

Close Grip Bench Press

Build to a heavy 1 over 8 sets. 

OT2M

– Sets of 5,4,3,2,1,1,1,1

L1: 6 x 4, 2 warm-up sets. Rest 2:00

B.

‘Helen’

3 Rounds:

400 Meter Run

21 KBS (50/35)

12 Pull-ups

– Goal: Tough effort with room to increase in the final minute, under 10:00

– Last tested 5/26

TIME CAP=15:00

L3: (44/26)

L2: (35/20) (Band Assisted Pull-ups)

L1: (26/DBs 10) (Ring Assisted Pull-ups)

C.

Banded Bend ISO Row

​​3 x 12-15 each. Rest 60s