Prep:

Equipment Required: foam roller, barbell, light/medium band

1) Foam roll pecs 60s each

2) 3-Way Banded Shoulder/Lat Stretch x 30s each position

3) 2 Rounds of:

– 5 Yoga Push-ups

– 10 1-arm KB Rows each

– 10 Thoracic Rotations each

– 25 Banded Pull-aparts

4) 400 M Run

A.

Close Grip Bench Press

5 x 4 @3-5% heavier than last week

OT1:30M

-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: 10 Strict Chin-ups

Minute 2: 20 SA KB Push Press total (50/35)

Minute 3: 20 KB Gorilla Rows total

Minute 4: 200 Meter Run

– Goal: Challenging effort, similar intent to last week. Each interval should NOT take longer than 40s and loading is intended to be light done UB.

– Rx+: (15/12 Strict Chin-ups) (60/45) (7/5 Cal Ski instead of Run)

– Scale strict pull ups to jumping pull up negatives or assisted ring pull ups. No rubber bands today.

B.

Banded Overhead Triceps

2:00 x max reps.

– goal: 75+ reps