Equipment Required: Foam roller, medium/light band
1) Three Way Foam Thoracic Spine x 60s each
2) Biphasic Pec Stretch x 60s each
3) 3 rounds:
- 10 Banded Glute Bridge
- 10 Upper Back Triset each – pass thru + facepull-apart + pull-apart
- 5 Medball Chest Presses
4) Close Grip Bench Press
- 1 x 6 with 3s down, 1s hold at bottom. Focusing on perfect technique.
Close Grip Bench Press
1RM in 8 sets.
- Essentials: 3/5 x 5 @moderate weight
30 Strict Pull-ups
- Goal: Hard effort. Break sets of Pull-ups and Push-ups before you have to.
- Scale pull ups to Assisted Ring Pull-ups and push ups to incline push ups.
3 x 12-15.