Prep
Equipment required: Foam roller, light/medium band, light KB
1) 1 Round:
– 60s each Foam Roll Pecs
– 60s each Biphasic Pec Stretch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 Superman Rows
3) 3 Rounds:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 5 each Plank Waves
– 3-5 Push-ups (Scale to knees as necessary)
A1.
1/3 x 6-8 3s down.
OT2M
– 1 Warm-up sets, 3 working sets
A2.
Bent Over Supinated Grip Shoulder Fly
1/3 x 10-12.
OT2M
– 1 Warm-up set, 3 working sets
B.
AMRAP12 For Quality
10 DB Floor Press (50/35)
10 each DB Renegade Rows
10 Sit Ups
Rest 60s
– Goal: Challenging effort, 4+ rounds
L3: (40/25)
L2: (30/15)
L1: (20/10)
C.
Side Plank With DB External Rotation
3 x 10-12 each. Rest 60s
– Go light!