Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 10 Wall Slides
– 10 each Band Overhead Press
– 10 Scap Pull-ups
5) Rowing Drills
A1.
Build to a 6 RM over 6 sets.
OT2M
– Pronated Grip
A2.
Sets of 4-5 between sets of Shoulder Press.
OT2M
– Alternate grip each round
– RX+: Weighted Pull-ups
– L2: Partner Assisted
– L1: Band or Ring Assisted
B.
21-15-9
Calorie Row
Burpees
– Goal: HARD Effort – sub 7:00
Rx+: (Handstand Push-ups for Burpees)
L1: (Reps of 15-12-9) (Burpee)
– Alternative to Row:
15-10-5 Cal Bike
C.