Monday 6.21.21

Prep

Equipment Required: foam roller, barbell, light/medium band

1) Foam roll lats 60s each

2) 3-Way Banded Shoulder/Lat Stretch x 30s each position

3) 2 Rounds of:

– 6 Bent-over Rows

– 6 Push Press

– 6 Barbell Curls

– 20 Banded Pull-aparts

– 10 Thoracic Rotations each

A.

Barbell Shoulder Press

1RM in 8 sets. 

OT2M

– Goal: 5# PR

– Sets of 5,4,3,2,1,1,1,1

– 3-4 reps over 90%

– Plan weight jumps strategically

– Essentials: 3/5 x 5

B.

‘Little Engine That Could’

For time:

60 Burpee Box Jumps (20)

EMOM: 6 American Swings (55/35)

*This workout starts with KBS

TIME CAP = 11:00

C.

Barbell Curl 21s

3 x 7 each position. Rest 90s.