Friday, August 5

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) 2 Rounds:

– 6 Barbell Sumo High Pulls

– 6 Barbell Rows

– 6 Push Press

– 15 Banded Pull-aparts

A.

Push Press

Build to a heavy double in 5 sets. 

OT2M

– Sets of 5,4,3,2,2

Compare to heavy single 4/22

L1: 5 x 5, 1 warm-up set – use DBs if mobility is limited

B.

‘Nutcracker’

AMRAP 6:

4 Devil’s Press (50/35)

5/4 Cal Bike

– Goal: HARD effort. Try not to break on the sets of Devil’s Press.

Rx+: (60/45)

L3: (40/25)

L2: (30/15)

L1: (20/10)

– Bike Alternates:

100 Meter Run, 7/5 Cal Row

C.

Bird Dog Row

3 x 6-8 each. Rest 60s