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 each Thoracic Rotations
– 5 Superman Rows
3) 3 Rounds of:
– 10ft Crab Walk
– 10 Band Pass through
– 5 each Split Stance 1-arm Rows
– 3-5 Plyo Push-ups
A1.
2/3 x 10-12 each.
OT2M
– 2 Warm-up sets, 3 working sets
– use a 20″ Box for incline
A2.
Band Shoulder Extension Triset
3 x 10 each position.
OT2M
B.
‘Open 12.3-ish’
5 Rounds:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
– Goal: Challenging effort with room to increase in the last round.
L3: (95/65)
L2: (75/55) (Hanging Leg or Knee Raise)
L1: (8 each Box Step-ups) (DB Push Press 25/15) (Abmat Sit-ups)
C.
100 Reps AFAP