Equipment Required: Foam roller, light/medium band
1) Foam roll: Pecs 60s each
2) Upward to Downward Facing Dog + Toe Touch
3) 3 rounds of:
- 15 Band Pull-aparts
- 10 Scapular Pull-ups
- 10 Thoracic Rotations each
- 3-5 Tempo Push-ups 3s down
DB Floor Press (Neutral Grip)
2/4 x 8-10.
- 2 Warm-up sets, 4 working sets
Ring Pull Ups x 4-6 reps
- Jumping Pull-up w. 3s Negative
- Partner Assisted Pull-ups
- Assisted Ring Pull-ups
In teams of two:
Sledpull Facepulls + Rows x 90 ft.
Sledpull Presses x 90 ft.
- Goal: Complete 4 total rounds for each person. Sled weight should be heavy. One partner completes a full round at a time.
Max Reps 2:00. Rest as needed.
- Goal: Add 20 reps to last week’s score.