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.

Glute Bridge KB Bench With Rotation

2/4 x 8-10 3s down. 

OT1:30

– 2 Warm-up Sets, 4 working sets

– Stick w the tempo

A2.

Supinated Grip Inverted Rows

4 x 12-15.

OT1:30

B.

4 Rounds

30 Double Unders

20/16 Cal Row

100 Meter Farmers Carry

– Goal: Challenging effort. Unbroken sets of Double Unders.

L2: (Double Under Attempts)

L1: (Penguin Taps or Single Unders) (12/8 Cal Row) (50 Meter Farmer Carry)

– Row Alternative:

16/11 Bike Cals

C.

Bent Over Supinated Grip Shoulder Fly

3 x 10-12. Rest 60s.