Prep
Equipment required: Foam roller, barbell, light band, light KB
1) 1 Round:
– 30s each Three-way Thoracic Spine Foam Roll
2) 2 Rounds:
– 5 each Tall Kneeling KB Halos
– 5 each Thoracic Rotations
– 5 Superman Rows
3) 2 Rounds:
– 6 Barbell Rows
– 6 Push-press
A.
2/4 x 5 3s down.
OT2M
– 2 Warm-up sets, 4 working sets
– Don’t let elbows drop
– Increase from last week
L1: Work on technique or Seated DB Shoulder Press 4-5 x 8-10 3s down. 1 Warm-up set Rest 60s
B.
4 Sets For Quality
Rest: 2:00
– Goal: 4 Challenging unbroken sets.
L1: (8 each Single Arm Overhead Squats to Box + 8 each Single Arm DB Bent Row)
C.
100 Reps AFAP