Prep
Equipment required: Foam roller, light/medium band
1) Foam roll pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10 Band Pass thrus
– 10 Banded Pull-aparts
– 10 Up downs
4) 400 M Run as a group
5) Incline Bench Press:
1 x 5 w 1s pause halfway down, 1s pause at chest.
A1.
Incline Bench Press
5 x 6.
OT1:30
– build in weight to a moderate set, no warm-up sets
A2.
5 x 8-10 each arm
OT1:30
– 1 warm-up set, 4 sets at working weight
B.
‘Burp The Baby’
For time:
21-15-9
Push Press (135/95)
10-20-30
Bar Facing Burpees
– Goal: Hard effort. Goal is to go UB on Push Press – these should be light.
Rx+: (5-4-3 Ring Muscle-ups after each round)
TIME CAP = 9:00
C.
3 x 8-10. Rest 60s.