Prep

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

1) 1 Round:

– 60s each Foam roll Thoracic & Lats

– 5 Upward to Downward Facing Dog + Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

– 5 each Banded Bird Dogs

3) AMRAP 4 at a slow pace:

– 20 Ft Reverse Bear Crawl

– 8 each Split Stance KB Rows

– 8 each KB Push Press

– 15 Banded Pull-aparts

– 15 each Single Straight Arm Banded Pull-downs

A.

Push Press

Build to a heavy 2.2.1 in 4 sets. Rest 3:00

– Each “.” represents a 15s pause in the set where you re-rack the barbell

L1: DB Push Press 5 x 8-10. Rest 60s

B1.

Banded Single Arm DB 3-point Row

3 x 8-10 each. Rest 60s

– 1-2 Warm up sets before starting the clock.

B2.

Band Lat Pulldown With Overhead Hold

3 x 15-20 each. Rest 60s

B3.

Crossbody Banded Rear Delt Fly

3 x 15-20 each. 

OT5M

C.

Bicep 21s

3 x 7 reps each position. Rest 60s

– Increase from last week