Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 5 each KB Push Press
– 10 each Banded Bent Iso Row
– 10 Scap Pull-ups
– 10 Kip Swings
A.
Build to a heavy 1 over 6 sets.
OT2M
– Sets of: 3,2,2,1,1,1
L1: 5 x 5, adding weight if form permits or DB Push Press 4 x 8-10.
B.
Every 4:00 x 4 sets
7 Pull-ups
15 Toes To Bar
20 Barbell Rows
*Score = fastest split
*Your Choice of weight for Barbell Rows
Rx+: (Ring Muscle-ups for Pull-ups)
L2: (30s Double Under Attempts) (Hanging Straight Leg Raises)
L1: (30 Single Unders) (V-ups
C.
1/3 x 10-10-10. Rest 30s.
– 1 Warm-up set, 3 working sets