Prep
Equipment required: Foam roller, light KB
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 3-5 Plyo Push-ups *scale to knees as necessary
– 5 Skip Jacks
– 5 each Single Arm Row
– 5 each Tall Kneeling KB Halo
4) Floor Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
2/8 x 3.
OT1M
– These are SPEED Reps, weights should clang at the top of each rep
– 2 Warm-up sets, 8 working sets
B.
For Quality
AMRAP 4:
Rest 60s
AMRAP 4:
Burpees
Rest 60s
AMRAP 4:
Row
Rest 60s
AMRAP 4:
Push-ups
– Goal: Challenging effort, rest as needed on the Rope Pull and Push-ups
Rx+: (Handstand Push-ups for Push-ups)
L2: (Hybrid Push-ups)
L1: ((Up downs) (Box Push-ups or Limited ROM Push-ups)
C.
Band Shoulder Extension Tri-set
3 x 10-10-10. Rest 60s
– 10 reps with each grip variation