Prep

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

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 each Spiderman Lunge

4) 3 Rounds of:

– 20ft Bear Crawl

– 10 Band Pass through

– 5 Barbell Thrusters

– 5 Barbell Rows

– 3-5 Plyo Push-ups

5) Bench Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A.

Floor Press

10-8-6-6-6 building in weight. 

OT2M

– 5RM tested on 5/23

B.

‘Jackie’

1K Row

50 Thrusters (45/35)

30 Pull-ups

– Goal: Tough effort. 80% on the Row, short breaks on the barbell and the bar to keep output high

– Last tested: 6/27

L2: (Band Assisted Pull-ups)

L1: (500/400 Meter Row) (30 DB Thrusters 25/15) (20 Ring Assisted Pull-ups)

– Goal: 80% pace on the rower then big sets of both movements, unbroken if possible.

TIME CAP = 10:00

C.

Plate Figue 8s

2 x 10 each. Rest 60s