Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll pecs or lats 60s each
2) AMRAP 8 at a slow pace:
– 4 Yoga Push-ups
– 8 KB Push Press each arm
– 8 Split Stance KB Rows each arm
– 15 Banded Pull-aparts
– 15 Single Arm Banded Pushdowns each
A.
Close Grip Bench Press
5 x 5 @70% of Monday 1RM Floor Press
OT1:30
– Weight should be light and fast
– perform 3 warm-up sets, then 5 working sets
– close grip for all sets
B.
EMOM 16
Minute 1: 15 Barbell Rows (95/65)
Minute 2: 30 Double Unders
Minute 3: 15 Strict Press (95/65)
Minute 4: 200 Meter Run
– Goal: Challenging Effort. Each interval should NOT take longer than 40s and BB loading is intended to be light done UB.
– Rx+: (115/75) (7/5 Cal Ski instead of Run)
C.
2:00 x max reps.
– goal: 75+ reps