Friday, February 3

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.

Single Arm Incline DB Bench

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