Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations 

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

4) 3 Rounds:

– 20 Ft Reverse Bear Crawl

– 15 Band Face Pull-aparts

– 10 Wall Slides

– 30s Jump Rope Practice

A1.

Seated DB Shoulder Press

4 x 8-10 3s down. Rest 60s

– 2-3 Warm-up sets

A2.

Sled Pull Face Pull

4 x 25 Meters

*Sled Alternatives 

4 x 20 Band Face Pull-aparts

B.

EMOM 16

Min 1: 30s Max Push-ups

Min 2: 30s Max Double Unders

Min 3: 30s Max Renegade Rows (50/35)

Min 4: 100 Meter Run

– Goal: Challenging effort each interval

Rx+: (60/45) (30s Ski for Run)

L3: (40/25)

L2: (Hybrid Push-up) (30/15) (Double Under Attempts)

L1: (Box Push-up) (20/10) (Single Unders)

C.

Rollback Triceps

3 x 10-12. Rest 60s.