Thursday, September 15

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10ft Crab Walk

– 10 Band Pass through

– 10 Band Pull-aparts

– 5 Dive Yoga Push-up

A.

AMRAP 20

8 each Walking Lunge Steps

10 Hand Release Push-ups

12 each Renegade Rows (50/35)

25 Meter Sled Pull Backwards

– Goal: Sustainable effort, nasal breathing

L3: (40/25)

L2: (30/15)

L1: (20/10) (Box Push-ups)

B.

Farmer Carry

4 x 100 Meters. Rest 90s

– Increase from last week

C.

Barbell Sidebend

3 x 6-8 each. Rest 60s.

– Keep hips fully extended in the frontal plane