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:
– 10 1-arm KB Rows each
– 10 Banded Pull-aparts
– 10 Single Arm KB Push Press each
A1.
2/4 x 6-8 each.
OT1:30
A2.
0/4 x 8-10. Rest 45s.
OT1:30
– pause for a 1 count of each rep
– Rx+: Feet Elevated 2s Hold, 3s Down.
B.
‘Heartbreaker’
AMRAP 8:
15 Push Press (115/75)
15 SDHP (115/75)
– Goal: Hard Effort. Push your pace on this workout and keep loads light.
C.
3 x 12-15 each. Rest 60s.