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 through

– 10 Banded Pull-aparts

– 10 Scap Push-ups

4) Close Grip Floor Press w. an empty barbell

1 x 5 w 3s down, 1s pause at floor.

A1.

Close Grip Floor Press

3/3 x 6-8. 

– OT1:15M

– Take 3 sets to build to work weight

– Work sets should be moderate/heavy

A2.

Ring Rows

3 x 12-15. 

-OT1:15M

– slight pause at top of each rep

B.

EMOM 16

Minute 1: 30s Max Reps T2B

Minute 2: 30s Max Reps Push-ups

Minute 3: 30s Max Double Unders

Minute 4: 30s Max Calories Air Bike

– Goal: Challenging Effort. These sets should be tough, but sustainable. Break the T2B into 2 big sets. Score total reps of each movement. 4 total scores

Rx+: (5/3 Bar Muscle-ups + 10 T2B) (10/7 Strict Handstand Push-ups)

L2: (Hanging Knee or Straight Leg Raises) (30s DU attempts)

L1: (V-ups) (Incline Push-ups) (Single Unders or Penguin Taps)

C.

Banded Pushdowns

2:00 Max reps.

– Goal: 100 reps