Prep
Equipment required: Foam roller, light KB, jump rope
1) 1 Round:
– 60s each Foam Roll Pecs
– 60s each Biphasic Pec Stretch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 eachw Thoracic Rotations
– 5 Superman Rows
3) 3 Rounds of:
– 2 Plank Walk-outs
– 5 each 1-arm Ring Rows
– 3-5 Plyo Push-ups *scale to knees as necessary
– 30s Jump Rope practice
4) Floor Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A
Build to a heavy 6 over 5 sets.
OT2M
L1: 4 x 6, 1-2 Warm-up sets
B.
For Time:
1-3-6-9 Wall Walks
10-30-60-90 Double Unders
– Goal: Challenging effort
L2: (Wall Walk Limited ROM) (30s DU attmepts each round)
L1: (Plank Walk Outs or 30s Plank Hold) (Single Unders or Penguin Taps)
TIME CAP = 10:00
C.
Crossbody Banded Rear Delt Fly
3 x 15-20. Rest 60s