Thursday, June 30

Prep

Equipment required: Foam roller, light/medium band, light KB, jump rope

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 20ft Bear Crawl

– 10 Band Pass through

– 10 each Split Stance 1-arm Rows

– 3-5 Plyo Push-ups

4) Jump Rope Practice 3:00

A.

Push Press

2/6 x 2. 

OT1M.

– These are SPEED Reps.

– 2 Warm-up sets, 6 working sets

B.

Every 3:00 x 5 sets

15 each Gorilla Rows (55/35)

15 Push-ups

30 Double Unders

– Goal: Challenging effort with 60-902 of rest each round consistent split times.

Rx+: (10/7 Handstand Push-ups for Push-ups)

L3: (53/35)

L2: (44/26) (Hyrbid Push-ups) (20s of Double Under Attempts)

L1: (35/20) (10 Box Push-ups) (Single Unders or Penguin Taps)

B.

Tate Press

3 x 12-15. Rest 60s