Prep
Equipment required: Foam roller, light/medium band, barbell
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 20ft Bear Crawl
– 10 Band Pass through
– 10 Banded Pull-aparts
– 3-5 Plyo Push-ups
4) Close Grip Bench Press w. an empty barbell 1 x 5 w 1s pause halfway down, 1s pause at chest.
A1.
Close Grip Bench Press
3 x 6.
-Rest 10s
A2.
3 x 12.
-Rest 10s
A3.
3 x 25.
OT5M
B.
AMRAP 12
10 total Renegade Rows (50/35)
10 DB Hang Power Cleans
300/200 Meter Row
– Goal: Challenging effort, even split times.
Rx+: (60/45) (300 Meter Ski)
L3: (40/25)
L2: (30/15)
L1: (20/10) (200/150 Meter Row)
C.
3 x 10-12. Rest 60s.