Prep
Equipment required: Foam roller, light/medium band, barbell
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 each Spiderman Lunge
4) 3 Rounds of:
– 20ft Bear Crawl
– 10 Band Pass through
– 5 Barbell Thrusters
– 5 Barbell Rows
– 3-5 Plyo Push-ups
5) Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
10-8-6-6-6 building in weight.
OT2M
– 5RM tested on 5/23
B.
‘Jackie’
1K Row
50 Thrusters (45/35)
30 Pull-ups
– Goal: Tough effort. 80% on the Row, short breaks on the barbell and the bar to keep output high
L2: (Band Assisted Pull-ups)
L1: (500/400 Meter Row) (30 DB Thrusters 25/15) (20 Ring Assisted Pull-ups)
– Goal: 80% pace on the rower then big sets of both movements, unbroken if possible.
TIME CAP = 10:00
C.
2 x 10 each. Rest 60s