Prep
Equipment required: Foam roller, light/medium band, light Kb
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch & Lat Stretch 60s each
3) 3 Rounds of:
– 20ft Bear Crawl
– 10 Band Pass through
– 5 Yoga Push-ups
– 10 each Split Stance 1-arm Rows
A1.
2/3 x 8-10 3s bottom hold.
OT2M
– 2 warm-up sets, 3 working sets
A2.
Single Arm Tall Kneeling Band Pull Down
3 x 15-20 each. Rest 90s
B.
‘Extra Schmedium’
3-2-1
30-20-10
20-20-20
– Goal: Tough effort, push your pace, but break sets of push-ups before you hit failure.
Rx+: (Legless Rope Climbs)
L1: (Rope Climb Standing to Ground) (Box Push-ups)
– Alternative for Rope Climb: 15-12-9 Commando Pull-ups
L1: 15-12-9 Ring Assisted Pull-ups
C.
3 x 6-8. Rest 60s