Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 20ft Bear Crawl
– 10 Band Pass through
– 10 each Split Stance 1-arm Rows
– 3-5 Plyo Push-ups
4) Incline Close Grip Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Incline Close Grip Bench Press
10-8-6-4-2+.
OT2M
– Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
– L1: 5 x 5 at the same weight focusing on form, 2 warm-up sets
B.
‘Sleeve Me Alone’
Buy in: 2:00 Max Rope Climbs
then:
4 Rounds:
15 DB Push Press (50/35)
15 Supinated Barbell Rows (135/95)
then:
Cash out: 2:00 Max DUs
– Goal: Challenging pace
L3: (40/25) (115/75)
L2: (30/15) (95/65) (Penguin Taps or DU attempts)
L1: (20/10) (75/55) (Single Unders)
TIME CAP = 15:00
C.
3 x 12-15 reps. Rest 60s.