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
– Scap Pull-ups
– 5 Up downs
A1.
4 x 4-6.
OT1:15
– increase total volume from last week by 5 reps.
A2.
Single Arm Glute Bridge Floor Press
4 x 8-10 each.
OT1:15
– Increase weight from last week
B.
4 Round Of
30 Double Unders
20/15 Push-ups
10 Pull-ups
Rest 90s between rounds
– Goal: Challenging effort. Breaking push-ups in two sets early is a good plan.
TIME CAP=15:00
Rx+: (20/15 Ring Dips) (C2B Pull-ups)
L2: (30s of Double Under Attempts) (Band or Ring Assisted Pull-ups)
L1: (Single Unders) (Incline Push-ups) (Assisted Ring Pull-ups)
C.
4 x 15-20. Rest 60s.