Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 Thoracic Rotations each
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 2 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 6 Barbell Curls
– 25 Banded Pull-aparts
A1.
Single Arm Landmine Push Press
1/4 x 6-8 each.
OT1:30
– slightly heavier than last week or same weight
– 1 warm up set, 4 working sets at the same weight.
-was 3 working sets last week, 4 this week.
A2.
1/4- x 10-12.
OT1:30
– slightly heavier or same weight as last week
-was 3 working sets last week, 4 this week.
B.
AMRAP 15
KB Flow #1
– 10 alt KB Ballistic Rows total
– 10 alt Single Arm Swings total
– 5 each Squat + Rotational Press (don’t rotate sides)
– 10 alt Clean to Reverse Lunge total
– 5 each Single Arm Snatches (don’t rotate sides)
Rest 90s between rounds.
– Goal: All rounds done UB. Goal is to complete 3+ rounds of this flow. The weight should be LIGHT today as many of these movements will be new.
C.
3 x 8-10. Rest 60s.
– 3s lowering