Monday 7.26.21

Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll pecs 60s each

2) Biphasic pecs stretch 60s each

3) AMRAP 6 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

A1.

DB Bench Press With A Rotation

3 x 10-12. 3s down. 

OT1:30

A2.

One-Arm DB Row

3 x 10-12 each. Rest 45s.

OT1:30

B. 

‘Not Today Satan’

30-20-10

Renegade Rows total (50/35)

12-9-6

Devil’s Press

*300 Meter Run after each round

– Goal: Challenging pace, recovering on the Run.

-TIME CAP=15:00

C.

Single Arm Banded Pushdowns

Accumulate 75 reps on each side. Rest as needed.