Monday 3.14.22

Prep

Equipment required: Foam roller, light/medium band, barbell

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 20ft Bear Crawl

– 10 Band Pass through

– 10 Banded Pull-aparts

– 3-5 Plyo Push-ups

4) Close Grip Bench Press w. an empty barbell 1 x 5 w 1s pause halfway down, 1s pause at chest.

A1.

Close Grip Bench Press

3 x 6. 

-Rest 10s

A2.

DB Floor Press – Neutral Grip

3 x 12. 

-Rest 10s

A3.

Banded Chest Fly

3 x 25. 

OT5M

B.

AMRAP 12

10 total Renegade Rows (50/35)

10 DB Hang Power Cleans

300/200 Meter Row

– Goal: Challenging effort, even split times.

Rx+: (60/45) (300 Meter Ski)

L3: (40/25)

L2: (30/15)

L1: (20/10) (200/150 Meter Row)

C.

Zottaman Curls

3 x 10-12. Rest 60s.