Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 20ft Bear Crawl
– 10 Band Pass through
– 10 Band Pull-aparts
– 5 KB Glute Bridge Crush Press
– 5 each Plank Waves
A1.
1/3 x 8-10.
OT2M
– 1 warm-up set, 3 working sets
A2.
1/3 x 12-15.
OT2M
– 1 warm-up set, 3 working sets
B.
4 Rounds For Quality
12 each alt Chest Supported Rows
Rest 3:00
– Goal: Hard effort with full recovery between sets. Your choice of weights but try to increase from last week
C.
Plate Egyptian Shoulder Rotation
3 x 6-8 each. Rest 60s