Prep
Equipment required: Foam roller, light/medium band, light KB
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 Skip Jacks
– 5 each Single Arm Row
– 5 each Tall Kneeling KB Halo
4) w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
2/8-6-4-8-6-4.
OT2M
– 2 warm-up sets, 6 wave loading sets
– Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 120-140-150-125-145-155
B.
AMRAP 10
250/200 Meter Row
10 Pull-ups
– Goal: 5+ rounds, tough effort.
Rx+: (Chest to Bar Pull-ups)
L2: (Band Assisted Pull-ups)
L1: (Ring Assisted Pull-ups)
C1.
Bent Over Supinated Grip Shoulder Fly
3 x 12-15. Rest 60s
C2.
3 x 15. Rest 60s
– Thicker Band
