Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 20ft Reverse Bear Crawl
– 10 Banded Pull-aparts
– 10 each 1-arm Rows
– 3 each KB Windmills
A1.
2/4 x 8-10 each.
– 2 Warm-up sets, 4 working sets
OT2m
A2.
6 x 6-8 each.
OT2M
B.
EMOM 12
Minute 1: 30s Max Double KB Cleans (53/35)
Minute 2: 30s Max Strict T2B
Minute 3: 30s Max Hand Release Push-ups
– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds. Score = total reps in last round
RX+: (62/44) (Handstand Push-ups for Regular Push-ups)
L3: (44/26)
L2: (35/20) (Hanging Knee or Leg Raises)
L1: (DBs 20s/10s) (Weighted V-ups) (Box Push-ups)
C.
Max Reps in 2:00