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: - BP Big Three Upper
3) 3 Rounds of: - 20 Ft REverse Bear Crawl
- 10 Band Pass through
- 5 each Split Stance 1-arm Rows
- 3-5 Plyo Push-ups
4) Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Close Grip Bench Press
1/9 x 3 @50%
- 1 Warm-up set, 9 working sets
- These are SPEED reps
B.
AMRAP15
10 Hand Release Push-ups
10 each Band Iso Bent Row
10 T2B
10 Ring Row w Rotation
- Goal: Sustainable pace
L2: (Hyrbid Push-ups) (Hanging Knee Raise)
L1: (Box Push-ups) (Weighted V-ups)
C.
Low Angle Banded Facepull
3 x 30. Rest 60s