Prep
Equipment required: Foam roller, light/medium band, light KB
1) 1 Round:
– 60s each Foam Roll Pecs
– 60s each Biphasic Pec Stretch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 Superman Rows
3) 3 Rounds of:
– 20 Ft Bear Crawl
– 10 Band Pull-aparts
– 5 each Split Stance 1-arm Rows
– 3-5 Plyo Push-ups (scale to knees as necessary)
4) Close Grip Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
2/4 x 6 3s down.
OT2M
– 2 Warm-ups, 4 working sets
B.
EMOM10
4-5 Pull-ups
2-3 Devil’s Press (50/35)
– Goal: Hard effort, minimum 20s of rest each round.
Rx+: (3/2 Ring Muscle-ups) (60/45)
L3: (40/25)
L2: (Band assisted Pull-ups) (30/15)
L1: (Ring Assisted Pull-ups) (20/10)
C.
3 x 12-15. Rest 60s