Prep
Equipment required: Foam roller, light/medium band, empty bar
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 5 Plyo Push-ups *scale to knees as necessary
– 5 each Tall Kneeling KB Halo
– 10 Scap Pull-ups
– 30s Jump Rope Practice
4) Close Grip Bench w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
8 x 3.
OT1M
– These are SPEED Reps
B.
6 x 4. Every 60s
Rx+: Weighted
C.
EMOM 12
Min 1: 30s Max Devil’s Press (50/35)
Min 2: 30s Max Double Unders
Min 3: 30s Max Renegade Rows
Min 4: 30s Max Cal Bike
– Goal: Challenging effort each interval
L3: (40/25)
L2: (30/15)
L1: (20/10)
D.
3 x 8 each. Rest 60s.