Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 6 at a slow pace:
– 4 Yoga Push-up
– 8 each KB Push Press
– 8 each Split Stance KB Rows
– 15 Banded Pull-aparts
– 15 each Single Arm Banded Pushdowns
A.
Shoulder Press
Build to a 1RM in 8 sets.
OT2M
– perform all sets as singles 1, 1, 1, 1, 1, 1, 1, 1 (no multiple rep sets)
– Goal: 5# PR
– L1: 4 x 6-8 reps. 60s rest. 1-2 warm-up sets.
– Last tested 6/21
B.
C.
For Time:
10-20-30
Alt. DB Snatch total reps (50/35)
30-20-10
T2B
– Goal: Hard Effort. Push your pace today on this one to and push to get done in under 10:00.
L3: (40/25)
L2: (30/15) (Hanging Straight Leg Raises, Knee Raises or T2B with limited ROM)
L1: (20/10) (Weighted V-ups)
D.
3 x 12-15. Rest 60s.