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

– 5 each Plank Waves

– 5 Skip Jacks

A1.

Single Arm Glute Bridge Floor Press

1/4 x 6-8 each 3s down. 

OT1:30

– 1 Warm-up set, 4 working sets

A2.

Chest Supported Rows With Rotation

1/4 x 10-12.

OT1:30

– 1 Warm-up sets, 4 working sets

B.

‘KB Black And Blue’

AMRAP 12:

10 KB Hang Power Cleans (53/35)

10 Calorie Bike

10 Bar Facing Burpees

– Goal: Challenging effort with room to pick-up speed in the final minute on the Bike.

– Last tested with BB 6/29/21

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10) (Up down) (6/4 Cal Bike)

C.

Band Shoulder Extension Tri-set

3 x 10 reps each position