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:
– BP Big Three Upper
3) 3 Rounds of:
– 10 Band Pass through
– 5 each Split Stance 1-arm KB Rows
– 3-5 Plyo Push-ups
4) Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Close Grip Bench Press
9 x 3 @55%
– 1-2 Warm-up sets
– Increase from last week
– These are SPEED reps
B.
AMRAP13
10 DB Floor Press (50/35)
15 Ring Rows
20 Sit-ups
50 Meter Farmer Carry
– Goal: Sustainable pace
*Your chocie of weight for Carry
L3: (40/25)
L2: (30/15)
L1: (20/10)
C.
Behind The Back Wrist Curl
3 x max reps. Rest 60s
