Monday 11.22.21

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 10 each Split Stance 1-arm Rows

– 3-5 Plyo Push-ups

4) Close Grip Floor Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at floor.

A.

Close Grip Floor Press

4 x 6. 

OT2:15

– Exceed last week’s top load if you’re feeling good

B1.

1-Arm DB Row

2/4 x 8-10 each. 

OT1:15

– 2 warm-up sets, 4 working sets

B2.

Rollback Triceps

2/4 x 12-15. 

OT1:15

– 2 warm-up sets, 4 working sets

C.

AMRAP 4

Renegade Rows + Push-up

1 Renegade Row each + 1 Push-up