Prep
Equipment Required: foam roller, light/medium band
1) Foam roll: Pecs 60s each
2) 4 Upward to Downward Facing Dog + Toe Touch
3) 3 rounds of:
– 15 Band Pull-aparts
– 5 Up Downs
– 10 Thoracic Rotations each
– 3-5 Tempo Push-ups 3s down
A1.
Pronated Grip Chest Supported Rows
4 x 8-10. 3s down 2s hold.
OT1M
A2.
4 x 6-8 each.
OT1M
A3.
Prone Lateral Raises, Neutral Grip
4 x 12-15. Rest 60s.
OT1M
B.
Finisher With A Partner
Use a heavy sled & complete together splitting work in half:
400 Meter Sledpull Facepulls
400 Meter Sledpull Extensions
– Goal: A sick burn in the upper-back/triceps.
TIME CAP = 15:00
C.
3 x 20-25. Rest 90s.
– Use an angle that is ‘easy’