GENERAL PHYSICAL PREPARATION
WARM UP
BP Upper Body Warm-Up
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
Then,
Banded Lat Stretch
Banded Front Rack Stretch
:30 each
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
Then,
Banded Lat Stretch
Banded Front Rack Stretch
:30 each
STRENGTH/SKILL
Strict Pull Up (1 x Max Reps)
*Strict Band Assisted Pull-up
Handstand Push-ups (1 x Max Reps)
* Seated DB Shoulder Press
Strict Chin Up (1 x Max Reps )
*Strict Ring Rows
Push-ups (1 x Max Reps)
*Box Push-ups
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 20:
Minute 1: 40 Double Unders
Minute 2: 15/12 T2B
Minute 3: 10 Calorie Bike
Minute 4: 15 Barbell Rows (135, 95)
Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)
Minute 1: 40 Double Unders
Minute 2: 15/12 T2B
Minute 3: 10 Calorie Bike
Minute 4: 15 Barbell Rows (135, 95)
Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)
*Score = Your goal for this year Open