Equipment Required: foam roller, light DB, light/medium band
1) Foam roll: Pecs 60s each
2) Upward to Downward Facing Dog + Toe Touch
3) AMRAP 6
– 5 Banded Push-ups
– 10 Scap Pull-ups
– 5 DB Forearm Plank Rotation each
Close Grip Incline Bench Press
5 x 6.
– build in weight to a moderate set, no warm-up sets
-Last week was regular grip, this week hands are narrow.
5 x 8-10 each arm
– 1 warm-up set, 4 sets at working weight
50 DB Hang Power Clean + Push Press (50/35)
– Goal: Hard Effort. The 1k row should be roughly 20-30s off best 1k row time. HPC + PP should be done in sets of 5-7.
TIME CAP = 9:00
4 x 8-10. Rest 60s.