1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Bent Over Banded Rows
-into-
8:00 AMRAP
10 Dumbbell Bench Press
5 Kip Swings
10 Supinated Ring Rows
:30 sec Ski (Or Row)
2. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 Chest to bar
1 Bar Muscle Up
Freedom (RX’d)
21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups (Burpee Pull Up)
(KG conv: 22.5/15 DBs)
Independence
21-18-15
Dumbbell Bench Press (35s/25s)
Pull Ups
-into-
12-9-6
Dumbbell Bench Press (35s/25s)
Chest to Bar
(KG conv: 15/10 DBs)
Liberty
21-18-15
Dumbbell Bench Press (light)
Ring Rows
-into-
12-9-6
Dumbbell Bench Press (light)
Jumping Pull Ups
- Target time: 8-10 minutes
- Time cap: 14 minutes
3 Rounds
- 10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
- 10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
- 12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)