Prep
Equipment required: Foam roller, light/medium band, light KB, empty barbell
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 5 Plyo Push-ups *scale to knees as necessary
– 5 each Single Arm Row
– 5 each Plank Waves
– 5 each Tall Kneeling KB Halos
4) Floor Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Floor Press
Build to a 1RM in 6 sets.
OT2M
– L1: DB Floor Press 4 x 8-10, 2 warm-up sets.
– Last tested: 10/21
B.
EMOM 12
Min 1: 30s Max Hand Release Push-ups
Min 2: 30s Max Cal Bike
Min 3: 30s Max Renegade Rows (50/35)
– Goal: Increase your Push-up reps from last Monday. Score = total reps of Push-ups
L3: (40/25)
L2: (30/15)
L1: (20/10) (Box Push-ups)
C.
3 x 6. Rest 60s.
reps (Y-T-A-T) = 1 rep