Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 Thoracic Rotations each
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 2 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 6 Barbell Curls
– 25 Banded Pull-aparts
Perform 1 warm up set of each movement before starting the first set. Each exercise should be tough!
A1.
3 x 6.
-10 sec rest
– 1 warm up set prior to starting the first set, 3 working sets at same weight
– supinated grip – thumbs out
A2.
Ring Rows
3 x 12.
-10 sec rest
– slight pause at the top of each rep
A3.
Prone Incline Lateral Raises
3 x 25.
OT4M
– neutral grip with light DBs or change plates
– 3-4 #45 plates under one side of the bench to create the incline
B.
AMRAP 10
90 ft Overhead KB Carry
30ft Bear Crawl
20 Sit Ups
Rest as needed between rounds
– Goal: This should be tough, but not in the same way the giant set was for today. Emphasis on quality. Goal = 3 rounds.