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Prep
Equipment required: Foam roller, light/medium band, empty bar
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 5 each Plank Waves
3) 3 Rounds of:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 5 Up downs
4) Close Grip Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
8 x 3.
OT1M
– Slightly heavier than last week
– These are SPEED Reps
B.
6 x 4.
OT1M
Rx+: Weighted
C.
‘Not Today Satan’
30-20-10
Renegade Rows total (50/35)
12-9-6
*300 Meter Run after the Devil’s Press each round
– Goal: Challenging pace, recover on the Run.
– Last tested 12/17
Rx+: (60/45)
L2: (40/25)
L1: (30/20)
– Run alternates:
400 Meter Row, 300 Meter Ski
D.
3 x 8 each. Rest 60s.
