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 Band resisted Push-ups

– 5 each Single Arm Row

– 5 each Tall Kneeling KB Halo

4) Air Bike sprint 10-15s for max watts

5) Floor Press w. an empty barbell

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

A.

Floor Press

Build to a heavy 2 in 7 sets.

OT2M

– sets should look like 3-3-2-2-2-2..

– Next week we’ll test this for a 1RM

– L1: 4 x 5, 2 warm-up sets

B.

For Time:

Buy in:

200 total Meter Single Arm OH Carry (53/35) (100 Meters each side)

Then,

3 Rounds of:

25 Push-ups

10 Strict Chin-ups

Then,

200 total Meter Single Arm Farmer Carry

– Goal: Challenging effort, break sets before you have to today. Keep chin-ups as strict as possible.

Rx+: (30 Hand Release Push-ups) (20 Strict Pull-ups)

L2: (44/26) (Pull-up Negatives)

L1: (35/20) (Box Push-ups) (Ring Assisted Pull-ups)

TIME CAP = 13:00.

C.

Prone Incline Lateral Raises

3 x 12-15. Rest 60s.