Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 5 each Plank Waves
– 5 Skip Jacks
A1.
Glute Bridge KB Bench With Rotation
2/4 x 8-10 3s down.
OT1:30
– 2 Warm-up Sets, 4 working sets
– Stick w the tempo
A2.
4 x 12-15.
OT1:30
B.
4 Rounds
30 Double Unders
20/16 Cal Row
100 Meter Farmers Carry
– Goal: Challenging effort. Unbroken sets of Double Unders.
L2: (Double Under Attempts)
L1: (Penguin Taps or Single Unders) (12/8 Cal Row) (50 Meter Farmer Carry)
– Row Alternative:
16/11 Bike Cals
C.
Bent Over Supinated Grip Shoulder Fly
3 x 10-12. Rest 60s.