1) 10 reps of 1 Plank Wave each, 1 Yoga Push-up
2) Upper-back Triset:
3 Rounds of:
10 Over + Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
3) Close Grip Bench Press with an empty barbell:
2 x 5 with 1s pause halfway down, 1s pause at the chest slow and controlled. Focusing on perfect technique.
– Goal: Heavy 2+ (AMRAP) set
– goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn’t have to be a 2RM either.
3 x 8-10 each.
Minute 1: 30s Max Calories Air Bike
Minute 2: 30s Max Double KB Cleans – (44/26)
Minute 3: 30s Max Strict T2B
Minute 4: 30s Max KB Push Press
– Goal: Same intent as last week
– 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
Essentials: Double DB Cleans, Hanging Knee Raises