Warmup:
- Run 500m
- Foam Roller T-Spine extension
- 12 PVC Supine Pullovers- lock out your elbows/ retract your scaps (if you can’t touch the floor above your head, then raise your hips)
- 12 PVC Supine Military Press (if it’s too easy, Lie on a foam roller in -line with spine)
- 30 sec banded triceps
- 12 Barbell Strict Press + overhead shrug (empty bar)
A. Strict Press = 7×3: work to a heavy triple
- 3-3-3-3-3-3-3
B. EMOM 16
- ODD: 1 Min Airdyne HARD
- EVEN: 10 Bench Press @ 60% of 1 RM
C. 4 RFT
- 30 Power Skaters
- 20 V-ups
- 15 Wall Balls
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