Prep
Equipment Required: Foam roller, light KB, medium/light band
1) Foam roll thoracic x 60s
2) 10 Upward to Downward Facing Dog w. Toe Touch
3) 3 rounds:
- 5 Thoracic Rotations
- 5 Push-ups
- 10 Skip Jacks
- 15 Banded Facepull-aparts
A.
Neutral Single Arm Incline DB Bench Press
1/4 x 8-10 each. 3s down. Rest 30s.
A1.
Neutral Single Arm DB Bench Press
1/4 x 8-10 each. 3s down.
-OT1:30
A2.
Single Arm Chest Supported Row
1/4 x 8-10 each. 3s down.
-OT1:30
-Last performed 5/14
-Was 1/3 last time and now it’s 1/4
B.
EMOM 16
Minute 1: 30 Double Unders
Minute 2: 15 Pull-ups (any style)
Minute 3: 30 Shoulder Taps – total
Minute 4: 15 Push-ups
- Goal: Each should be capable of being done in 30-40s.
-Scale double unders to single under
-Scale pull ups to assisted ring pull ups or band assisted pull ups
-Scale push ups to incline push ups
C.
KB Glute Bridge Crush Press
Accumulate max reps in 3:00