Friday, July 22

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.

Close Grip Bench Press

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.

Bicep Carry

4 x 50 Meter Carry. Rest 60s

– Go light!