Prep
Equipment required: Foam roller, light KB, medium/light band
1) 1 Round:
– 60s each Foam roll Thoracic & Lats
– 5 Upward to Downward Facing Dog + Toe Touch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 each Thoracic Rotations
– 5 each Banded Bird Dogs
3) AMRAP 4 at a slow pace:
– 20 Ft Reverse Bear Crawl
– 8 each Split Stance KB Rows
– 8 each KB Push Press
– 15 Banded Pull-aparts
– 15 each Single Straight Arm Banded Pull-downs
A.
Build to a heavy 2.2.1 in 4 sets. Rest 3:00
– Each “.” represents a 15s pause in the set where you re-rack the barbell
L1: DB Push Press 5 x 8-10. Rest 60s
B1.
Banded Single Arm DB 3-point Row
3 x 8-10 each. Rest 60s
– 1-2 Warm up sets before starting the clock.
B2.
Band Lat Pulldown With Overhead Hold
3 x 15-20 each. Rest 60s
B3.
Crossbody Banded Rear Delt Fly
3 x 15-20 each.
OT5M
C.
3 x 7 reps each position. Rest 60s
– Increase from last week