Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 3-5 Banded Push-ups *scale to knees as necessary
– 5 Skip Jacks
– 5 each Single Arm Row
– 5 each Tall Kneeling KB Halo
4) Close Grip Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Build to a heavy single in 7 sets.
OT2M
L1: Build 5 x 4, 2 warm-up sets.
B.
4 Rounds For Time
25 Meter Sled Press
50 Meter Double Front Rack Carry
Rest 90s.
– Goal: Challenging effort. Your choice of weights today
-TIME CAP=16:00
C.
3 x 30. Rest 60s.