Thursday, June 16

Prep

Equipment required: Foam roller, light KB

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 3-5 Plyo Push-ups *scale to knees as necessary

– 5 Skip Jacks

– 5 each Single Arm Row

– 5 each Tall Kneeling KB Halo

4) Floor Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A.

Floor Press

2/8 x 3. 

OT1M

– These are SPEED Reps, weights should clang at the top of each rep

– 2 Warm-up sets, 8 working sets

B.

For Quality

AMRAP 4:

Sled Rope Pull

Rest 60s

AMRAP 4:

Burpees

Rest 60s

AMRAP 4:

Row

Rest 60s

AMRAP 4:

Push-ups

– Goal: Challenging effort, rest as needed on the Rope Pull and Push-ups

Rx+: (Handstand Push-ups for Push-ups)

L2: (Hybrid Push-ups)

L1: ((Up downs) (Box Push-ups or Limited ROM Push-ups)

C.

Band Shoulder Extension Tri-set

3 x 10-10-10. Rest 60s

– 10 reps with each grip variation