Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
5) Review T2B scaling options
A1.
Floor Press
5 x 5 3s down. Rest 2:00
Build to heavy 5 over 5 sets.
A2.
Strict Chin Ups
4-6 reps In between sets of Floor Press
Rx+: 3s tempo
L2: Chin-up Negatives
L1: Ring Assisted Chin-ups
B.
3 Rounds For Time:
250 Meter Row
15-12-9 Toes To Bar
200 Meter Run
10-20-30 Total Renegade Rows (50/35)
– Goal: Challenging Pace
L3: (40/25)
L2: (30/15) (Hanging Straight Leg Raises)
L1: (20/10) (Weighted V-ups)
C.
Push Up
3 x Submax. Rest 60s