Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 2 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 15 Banded Pull-aparts
A.
Build to a heavy double in 5 sets.
OT2M
– Sets of 5,4,3,2,2
– Compare to heavy single 4/22
L1: 5 x 5, 1 warm-up set – use DBs if mobility is limited
B.
‘Nutcracker’
AMRAP 6:
4 Devil’s Press (50/35)
5/4 Cal Bike
– Goal: HARD effort. Try not to break on the sets of Devil’s Press.
Rx+: (60/45)
L3: (40/25)
L2: (30/15)
L1: (20/10)
– Bike Alternates:
100 Meter Run, 7/5 Cal Row
C.
3 x 6-8 each. Rest 60s