Prep

Equipment required: Foam roller, light/medium band, light KB

1) 1 Round:

– 60s each Foam Roll Pecs

– 60s each Biphasic Pec Stretch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 Superman Rows

3) 3 Rounds:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 5 each Plank Waves

– 3-5 Push-ups (Scale to knees as necessary)

A1.

Barbell Lat Pull Over

1/3 x 6-8 3s down. 

OT2M

– 1 Warm-up sets, 3 working sets

A2.

Bent Over Supinated Grip Shoulder Fly

1/3 x 10-12. 

OT2M

– 1 Warm-up set, 3 working sets

B.

AMRAP12 For Quality

10 DB Floor Press (50/35)

10 each DB Renegade Rows

10 Sit Ups

Rest 60s

– Goal: Challenging effort, 4+ rounds

L3: (40/25)

L2: (30/15)

L1: (20/10)

C.

Side Plank With DB External Rotation

3 x 10-12 each. Rest 60s

– Go light!