Prep
Equipment Required: foam roller, medium band, barbell
1) Foam roll thoracic spine 60s each
2) Band Chicken Wing Stretch 60s each
3) 5 Upward to Downward Dog w. Toe Touch
4) 2 Rounds of:
– 4 Plank to Forearm Plank
– 6 Band Overhead Goodmorning
– 4 Jump Squats
– 15 Band Pull-aparts
A.
3/4 x 3 @5% heavier than last week
OT1:30
– perform 3 warm-up sets
B1.
Build to a heavy 7 reps in 4 sets.
OT1:30
– Increasing weight each set
B2.
4 sets, 5-7 challenging reps
OT1:30
-Add weight if you need to make it challenging.
-Scaled to banded strict pull ups.
C1.
3 x 12-15. No rest.
– elevate feet if needed for more difficulty
C2.
3 x 30seconds
OT2M