Prep

Equipment required: Foam roller, light/medium band

1) Foam roll pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass thrus

– 10 Banded Pull-aparts

– 10 Up downs

3) 400 M Run as a group

4) Close Grip Bench Press:

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

A.

Close Grip Bench Press

3/5 x 3 @3-5% heavier than last week

OT1:30

– perform 3 warm-up sets

– close grip for all sets

B.

‘Surprise’

For time:

20-15-10-5

Push Press (135/95)

Burpee Pull-ups

– Goal: Hard effort for the entire workout.

TIME CAP=15:00

C.

Banded Overhead Triceps

2:00 x max reps.

– goal: 75+ reps