A) Warm-up/Mobilty
Foam Roll Lats x 10 Passes each
Then w. a barbell and a band:
3 Rounds of:
– 7 Rows
– 7 Push Press
– 20 Banded Pushdowns
– 20 Banded Pull-aparts
B) Prep
5:00 of Bench Press Review + Rope Climb Review
C) Strength
Bench Press: 1RM. Rest 2-3:00.
– Beg: 7 x 4, adding weight if form permits.
– Progressively build to a 1RM performing set of 5-3-3-2-1-1-1…
– Don’t spend too much energy on higher rep sets.
D) Conditioning
For time:
3 Rope Climbs
21 Burpees
21 KBS (53, 35)
3 Rope Climbs
15 Burpees
15 KBS
3 Rope Climbs
9 Burpees
9 KBS
Rx+:(Legless Rope Climbs)
L3: (2-2-2 Rope Climbs) (45, 30)
L2: (Band Assisted Strict Chin-ups x 7 reps each round) (35, 25)
L1: (Ring Rows x 10 reps eahc round) (15-12-9 Burpees) (35, 25 Russian Swings)
15:00 Cap
– If no access to ropes sub 10 Pull-ups each round
E) Extra Credit
Accumulate:
50 KB Tricep Extensions
90 Russian Twists w. a plate