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) Close Grip Bench Press:

2 x 3 w 1s pause halfway down, 1s pause at chest.

A1.

Close Grip Bench Press

4 x 5

OT1M

– build in weight

– Alternate minutes between CGBP and Archer Ring Row

A2. 

Archer Ring Row

0/4 x 6 each.

OT1M

– Essentials: 8-12 Ring Rows

– Alternate minutes between Archer Ring Row and CGBP

B.

EMOM 16

Minute 1: 30s Max Push Press (115/75)

Minute 2: 30s Max SDHP

Minute 3: 30s Max Strict T2B

Minute 4: 30s Max Shoulder Taps

– Goal: Break each of the first 3 intervals into 2 big sets. Stay consistent with a challenging effort and tally all reps to compare to next week. Score = total reps.

– Scale T2B to straight leg raises or bent knee raises.

– Scale SDHP to KB SDHP

C.

Banded Pushdowns

100 reps, AFAP.