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Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll pecs or lats 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga Push-ups

– 8 KB Push Press each arm

– 8 Split Stance KB Rows each arm

– 15 Banded Pull-aparts

– 15 Single Arm Banded Pushdowns each

A.

Close Grip Bench Press

5 x 5 @70% of Monday 1RM Floor Press

OT1:30

– Weight should be light and fast

– perform 3 warm-up sets, then 5 working sets

– close grip for all sets

B.

EMOM 16

Minute 1: 15 Barbell Rows (95/65)

Minute 2: 30 Double Unders

Minute 3: 15 Strict Press (95/65)

Minute 4: 200 Meter Run

– Goal: Challenging Effort. Each interval should NOT take longer than 40s and BB loading is intended to be light done UB.

– Rx+: (115/75) (7/5 Cal Ski instead of Run)

C.

Low Angle Banded Facepull

2:00 x max reps.

– goal: 75+ reps

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