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

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