Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 20 Ft Reverse Bear Crawl
– 15 Band Face Pull-aparts
– 10 Wall Slides
– 30s Jump Rope Practice
A1.
Seated DB Shoulder Press
4 x 8-10 3s down. Rest 60s
– 2-3 Warm-up sets
A2.
Sled Pull Face Pull
4 x 25 Meters
*Sled Alternatives
4 x 20 Band Face Pull-aparts
B.
EMOM 16
Min 1: 30s Max Push-ups
Min 2: 30s Max Double Unders
Min 3: 30s Max Renegade Rows (50/35)
Min 4: 100 Meter Run
– Goal: Challenging effort each interval
Rx+: (60/45) (30s Ski for Run)
L3: (40/25)
L2: (Hybrid Push-up) (30/15) (Double Under Attempts)
L1: (Box Push-up) (20/10) (Single Unders)
C.
Rollback Triceps
3 x 10-12. Rest 60s.