Prep
Equipment required: Foam roller, light/medium band
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 Yoga Push-ups
– 5 Skip Jacks
4) Incline Bench w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Build to heavy 6 over 5 sets.
OT2M
– Use 2 #45 plates to elevate Bench
L1: 5 x 5, 2 warm-up sets
B.
Elbow Out Landmine Row
2/3 x 6-8 each.
OT2M
– 2 warm-up sets, 3 working sets
C.
For Time:
20-15-10-5
15-12-9-6
– Goal: Hard effort, minimal breaks during Pull-ups
Rx+: (Handstand Push-ups for Burpees)
L2: (Assisted Ring Pull-ups)
D.
3 x 12-15 each. Rest 60s