Prep
Equipment required: Foam roller, light band,
1) Oscillatory Foam Roll Lats x 60s each
2) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 20ft Reverse Bear Crawl
– 10 Band Facepull-aparts
– 10 Scap Pull-ups
– 10 Kip Swings
5) Review Pull-up scaling options
A1.
Seated DB Shoulder Press
4 x 8-10 3s down. Rest 60s
– 2-3 Warm-up sets
– Increase from last week
A2.
Sled Pull Face Pull
4 x 25 Meters
*Sled Alternatives
– Increase from last week
4 x 20 Band Face Pull-aparts
B.
‘Helen’
3 Rounds:
400 Meter Run
21 KBS (50/35)
12 Pull-ups
– Goal: Tough effort with room to increase in the final minute
L3: (44/26)
L2: (35/20) (Band Assisted Pull-ups)
L1: (26/DBs 10) (Ring Assisted Pull-ups)
C.
Banded Bicep Curls
100 reps AFAP.