Monday 6.28.21


Equipment Required: Foam roller, medium/light band

1) Three Way Foam Thoracic Spine x 60s each

2) Biphasic Pec Stretch x 60s each

3) 3 rounds:

– 5 Thoracic Rotations each

– 10 Banded Glute Bridge 1s hold at top of each rep

– 3-5 Banded Push-ups

– 10 Skip Jacks

4) Floor Press w. an empty barbell

1 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.


Floor Press

1RM in 8 sets. 


– Goal: 5# PR

– Essentials: 3/5 x 5


4 Round For Time

10 Strict Pull-ups

10 Single Arm DB Push Press each (50/35)

– Goal: Challenging pace. Break sets before you have to. Start on the weaker side each round with the Push Press and complete all reps on one arm before switching.

– Rx+: (Cash out: 15/10 Bar Muscle-ups)

– Scale strict pull ups to banned pull ups or assisted ring pull ups

TIME CAP = 10:00


Barbell Curl 21s

4 x 7 each. Rest 60s.