Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll pecs 60s each
2) Biphasic pecs stretch 60s each
3) AMRAP 6 at a slow pace:
– 4 Yoga Push-ups
– 8 KB Push Press each arm
– 8 Split Stance KB Rows each arm
– 15 Banded Pull-aparts
A1.
DB Bench Press With A Rotation
3 x 10-12. 3s down.
OT1:30
A2.
3 x 10-12 each. Rest 45s.
OT1:30
B.
‘Not Today Satan’
30-20-10
Renegade Rows total (50/35)
12-9-6
*300 Meter Run after each round
– Goal: Challenging pace, recovering on the Run.
-TIME CAP=15:00
C.
Accumulate 75 reps on each side. Rest as needed.