Tuesday 4.12.22

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.

Close Grip Bench Press

8 x 3. 

OT1M

– These are SPEED Reps

B.

Strict Chin Ups

6 x 4. Every 60s

Rx+: Weighted

L2: Band Assisted Chin-ups

L1: Ring Assisted Chin-ups

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.

Band Paloff Press

3 x 8 each. Rest 60s.