Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs & Lats 60s each
2) 3 Rounds of:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 5 Up downs
– 5 each Thoracic Rotations
A1.
2/4 x 8-10.
OT1M
– 2 Warm-up sets, 4 working sets
A2.
2/4 x 8-10.
OT1M
– L2: Hybrid style – regular push-up on the way down, knees on the way up
– L1: Band Assisted
B.
Every 5:00 x 4 sets
10 Strict Pull-ups
10 Strict Handstand Push-ups
500 Meter Row
*Score = split from set #3
Rx+:(15 Reps each) (C2B Pull-ups)
L3: (Kipping HSPU)
L2: (Band Assisted Pull-ups) (Box HSPU)
L1: (Ring Assited Pull-ups) (DB Z Press 25/15) (300 Meter Row)
C.
3 x 40. Rest 60s.