Prep
Equipment required: Foam roller, light/medium band, light kb, barbell
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 5 Plyo Push-ups *scale to knees as necessary
– 5 each Single Arm Row
– 5 each Tall Kneeling KB Halo
4) Air Bike Sprint 10-15s for max watts
5) Floor Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Speed Floor Press
8 x 3
OT1M
– 75% of 8RM on 12/31
B.
6 Rounds For Time
6/4 Strict Pull-ups
8 each Renegade Rows (50/45)
10/7 Hand Release Push-ups
– Goal: Challenging pace, aim for 10:00
-TIME CAP = 13:00
Rx+: (4/3 Strict Ring Muscle-ups) (60/45) (10/7 Strict Handstand Push-ups)
L3: (40/25)
L2: (Pull-up Negatives) (30/15) (Box Push-ups)
L1: (Ring Assisted Pull-ups) (20/10) (Box Push-ups)
TIME CAP = 13:00
C.
‘One Trip Groceries’
4:00 – Max 50 Meter Farmers Carry