Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 5 Plyo Push-ups *scale to knees as necessary
– 5 Single Arm Row each
– 5 Tall Kneeling KB Halo each
4) Air Bike sprint 10-15s max watts
5) Close Grip Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Close Grip Bench Press
1RM in 8 sets.
OT2:15M
– Goal: 5# PR
– 5, 4, 3, 2, 1, 1, 1 , 1
– Last tested 5/7/21
– L1: 5 x 5 at a moderate weight, 2 warm-up sets
B.
AMRAP 12
9 C2B Pull-ups
9 each KB Gorilla Rows
200 Meter Run
– Goal: Challenging effort. Look to complete at least the first 3-4 rounds UB and then break as needed.
Rx+: (6/4 Ring Muscle-ups for C2B)
L3: (Pull-ups)
L2: (Band Assisted Pull-ups)
L1: (Ring Assisted Pull-ups)
C1.
3 x 8-10 each. No rest.
C2.
3 x 30s each. Rest 60s.