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
– Scap Pull-ups
– 5 Up downs
4 x 4-6.
– increase total volume from last week by 5 reps.
Single Arm Glute Bridge Floor Press
4 x 8-10 each.
– Increase weight from last week
4 Round Of
30 Double Unders
Rest 90s between rounds
– Goal: Challenging effort. Breaking push-ups in two sets early is a good plan.
Rx+: (20/15 Ring Dips) (C2B Pull-ups)
L2: (30s of Double Under Attempts) (Band or Ring Assisted Pull-ups)
L1: (Single Unders) (Incline Push-ups) (Assisted Ring Pull-ups)
4 x 15-20. Rest 60s.