Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 Thoracic Rotations each

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

4) 2 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 6 Barbell Curls

– 25 Banded Pull-aparts

A1.

Single Arm Landmine Push Press

1/4 x 6-8 each. 

OT1:30

– slightly heavier than last week or same weight

– 1 warm up set, 4 working sets at the same weight. 

-was 3 working sets last week, 4 this week. 

A2.

Chest Supported DB Rows

1/4- x 10-12. 

OT1:30

– slightly heavier or same weight as last week

-was 3 working sets last week, 4 this week. 

B.

AMRAP 15

KB Flow #1

– 10 alt KB Ballistic Rows total

– 10 alt Single Arm Swings total

– 5 each Squat + Rotational Press (don’t rotate sides)

– 10 alt Clean to Reverse Lunge total

– 5 each Single Arm Snatches (don’t rotate sides)

Rest 90s between rounds.

– Goal: All rounds done UB. Goal is to complete 3+ rounds of this flow. The weight should be LIGHT today as many of these movements will be new.

C.

Zottaman Curls

3 x 8-10. Rest 60s.

– 3s lowering