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:
• 20 Ft REverse Bear Crawl
• 10 Band Pass through
• 5 each Split Stance 1-arm 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
1/9 x 3 @50%

• 1 Warm-up set, 9 working sets
• These are SPEED reps

B.
AMRAP15
10 Hand Release Push-ups
10 each Band Iso Bent Row
10 T2B
10 Ring Row w Rotation

• Goal: Sustainable pace

L2: (Hyrbid Push-ups) (Hanging Knee Raise)
L1: (Box Push-ups) (Weighted V-ups)

C.
Low Angle Banded Facepull
3 x 30. Rest 60s