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:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 3 each Plank Waves + 5 Scap Push-ups
– 5 each 1-arm Rows
A1.
3 x 6. Rest 60s
– 2-3 Warm-up sets
A2.
Bent Over Supinated Grip Shoulder Fly
3 x 10. Rest 60s
– 1 Warm-up set
A3.
3 x 15. Rest 60s
– Thicker Band
B.
4 Rounds For Time
10/7 Cal Bike
15 DB Push-ups (50/35)
100 Meter Farmer Carry
Rest 60s
– Goal: Challenging pace, go right from the Push-ups in the Carry without letting go of the DBs.
L3: (40/25)
L2: (30/15)
L1: (20/10)
– Bike Alternate:
13/9 Cal Row
C.
3 x 21, 7 reps each position. Rest 60s.