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 of:
– 10ft Crab Walk Reverse
– 10 each Mountain Climbers
– 5 each 1-arm DB Row
– 3-5 Plyo Push-ups *scale to knees as necessary
A1.
2/3 x 10-12 each.
OT2M
– 2 Warm-up sets, 3 working sets
– use a 20″ Box for incline
– Increase from last week
A2.
Band Shoulder Extension Triset
3 x 10 each position.
OT2M
B.
4 Rounds
10 each Renegade Row (50/35)
50 Meter Bottoms up KB Carry (53/35)
500 Meter Bike
– Goal: Challenging but sustainable pace, use the Bike to gauge your pacing each round and maintain output.
L3: (40/25) (44/26)
L2: (30/15) (35/20)
L1: (20/10) (26/DB 15s)
C.
Crossbody Banded Rear Delt Fly
3 x 15-20 each. Rest 60s