Prep
Equipment required: Foam roller, medium 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:
– 6 Barbell Rows
– 6 Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
5) Review Pull-up scaling options
A.
5-4-3-2-1+.
OT2M
– Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
– L1: 6 x 4 at the same weight, focusing on technique.
B.
‘Bringing Sexy Back’
Every 3:00 x 5 sets
10 each Renegade Rows (50/35)
– Goal: Hard but sustainable efforts each round, unbroken reps.
Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)
L3: (Regular Pull-ups) (40/25)
L3: (30s Pull-up Negatives 3s down OR Band Assisted Pull-ups) (30/20) (30s of Double Under Attempts)
L1: (Ring Assisted Pull-ups) (20/15) (Single Unders or Penguin Taps)
C.
3 x 12-15 reps. Rest 60s.