Prep
Equipment required: Foam roller, light KB
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 3-5 Plyo 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 w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Build to a heavy 3 over 6 sets.
OT2M
– Sets of 5,4,3,3,3,3
L1: 6 x 4, 2 warm-up sets
B.
AMRAP 10
4/3 Cal Bike
6 Burpees
8 each Renegade Rows (50/35)
– Goal: Challenging effort
Rx+: (60/45) (Calorie Ski)
L3: (40/25)
L2: (30/20)
L1: (Up down) (20/15)
C.
4 x 50 Meter Carry. Rest 60s
– Go light!