Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) AMRAP 6:
– 20ft Bear Crawl
– 10 Band Pass through
– 10 each Band Iso Rows
– 3-5 Plyo Push-ups
4) Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Bench Press
3/6 x 4 @5% heavier than last week
OT1M
– 3 Warm-up sets, 6 working sets
– was 5 reps last week
– SPEED BENCH – fast/explosive reps
B.
Not Today Satan
30-20-10
Renegade Rows total (50/35)
12-9-6
*300 Meter Run after the Devil’s Press each round
– Goal: Challenging pace, recover on the Run.
– Last tested 7/26
-TIME CAP=20:00
Rx+: (60/45)
L2: (40/25)
L1: (30/20)
C.
Max reps in 2:00
– add 15 reps to last week’s total.