Prep
Equipment Required: Foam roller, medium band
1) Oscillatory Foam Roll Pecs: 1-2 inches of motion x 2-3 spots x 20-30 seconds each
2) Biphasic Pec stretch x 60s each.
3) AMRAP 5:
– 5 each Thoracic Rotations
– 10 Band Pass Throughs
– 3-5 Banded Push-ups (scale to knees as necessary)
– 5 Skip Jacks
A1.
Single Arm Glute Bridge Bench Press
1/4 x 6-8 each with 3s down.
OT1:30
– 1 Warm-up set, 4 working sets
A2.
4 x 10-12.
OT1:30
– 1 Warm-up set, 4 working sets
– If mobility is limited use an elevated surface
B.
EMOM16
Min 1: 30s Max Devil’s Press (50/35)
Min 2: 100 Meter Run
Min 3: 30s Max Hand Release Push-ups
Min 4: 10 Toes to Bar
– Goal: Challenging but repeatable efforts each round, unbroken on all movements.
Rx+: (55/45) (10 Cal Ski) (5/3 Bar Muscle-ups + 10 T2B)
L3: (40/25)
L2: (30/15) (Hanging Straight Leg Raises)
L1: (20/10) (Box Push-ups) (Weighted V-ups)
C.
Band Shoulder Extension Tri-Set
3 x 10 reps each position