Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 3-5 Plyo Push-ups
4) Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A1.
Bench Press
Build to a heavy 8 reps in 4 sets.
– use a medium grip
-OT1:30
A2.
4 x 8-10 reps each
OT1:30
B.
For Time:
100 Double Unders
-Then-
4 Rounds of:
25 Push-ups
25 Kettlebell Swings (53/35)
-Then-
100 Double Unders
– Goal: Challenging pace. Break work before you have to. KBS should be light and capable of being done in 2 sets for the duration.
TIME CAP = 20:00
Rx+: (12/8 Strict Handstand Push-ups) (62/44)
L2: (53/35)
L1: (Single Unders) (Box Push-ups) (Russian Swings 26/20)
C.
3 x 15-20. Rest 60s.