Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 20ft Bear Crawl
– 10 Band Pass through
– 10 Banded Pull-aparts
– 3-5 Push-ups
A1.
2/4 x 8-10 3s down.
OT1:30
– 2 Warm-up Sets, 4 working sets
A2.
Single Arm KB Row With Rotation
2/4 x 8-10 each.
OT1:30
– 2 Warm-up Sets, 4 working sets
B.
‘The Beach Is That Way’
For time:
15-12-9
each Single Arm DB Hang Clean & Press (60/40)
21-15-9
C2B Pull-ups
– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with the DB otherwise the weight is probably too heavy.
– Last tested 4/5
Rx+: (70/50) (9-6-3 Ring Muscle-ups)
L3: (50/30)
L2: (40/20) (Band Assisted Pull-ups)
L1: (25/15) (Ring Assisted Pull-ups)
TIME CAP = 14:00
C.
Bent Over Supinated Grip Shoulder Fly
3 x 10-12. Rest 60s.