Prep
Equipment required: Foam roller, barbell, light band
1) Foam roll lats + thoracic spine
2) 2 x 10 each Thoracic Rotations
3) Band Chicken Wing Stretch 60s each
4) 2 Rounds of:
- 6 Bent-over Rows
- 6 Push Press
- 6 Barbell Curls
- 25 Banded Pull-aparts
A.
Push Jerk
10 minutes x 2 reps.
OT1M
- work on technique or build to 80% of 1RM
B.
For Time:
30-20-10:
DB Renegade Rows (50/35)
Wall Balls (20/14)
- Goal: Hard Effort. All sets of wall balls should be UB.
TIME CAP = 10:00
C.
Banded Face Pull Aparts
2:00 x max reps.
- Goal: 100+