Friday 5.6.22

Prep

Equipment required: Foam roller, light/medium band 

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 3-5 Banded Push-ups *scale to knees as necessary

– 5 Skip Jacks

– 5 each Single Arm Row 

– 5 each Tall Kneeling KB Halo 

4) 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

Build to a heavy single in 7 sets. 

OT2M

L1: Build 5 x 4, 2 warm-up sets.

B.

4 Rounds For Time

25 Meter Sled Press

50 Meter Double Front Rack Carry

25 Band Face Pull-aparts

Rest 90s. 

– Goal: Challenging effort. Your choice of weights today

-TIME CAP=16:00

C.

Banded Pushdowns

3 x 30. Rest 60s.