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Prep
Equipment required: Foam roller, light/medium band, light KB, jump rope
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 20ft Bear Crawl
– 10 Band Pass through
– 10 each Split Stance 1-arm Rows
– 3-5 Plyo Push-ups
4) Jump Rope Practice 3:00
A.
2/6 x 2.
OT1M.
– These are SPEED Reps.
– 2 Warm-up sets, 6 working sets
B.
Every 3:00 x 5 sets
15 each Gorilla Rows (55/35)
15 Push-ups
30 Double Unders
– Goal: Challenging effort with 60-902 of rest each round consistent split times.
Rx+: (10/7 Handstand Push-ups for Push-ups)
L3: (53/35)
L2: (44/26) (Hyrbid Push-ups) (20s of Double Under Attempts)
L1: (35/20) (10 Box Push-ups) (Single Unders or Penguin Taps)
B.
3 x 12-15. Rest 60s
