STRENGTH

AMRAP 10 of:
1a) Close Grip Bench Press x 6. No rest (transition is rest time).
1b) Rollback Triceps Extensions x 12. No rest.
1c) Banded Overhead Triceps Extensions x 25. Rest 2-3:00

CONDITIONING

AMRAP 10 of:
1a) Barbell Rows x 6. No rest (transition is rest time).
1b) Chest Supported DB Rows x 12. No rest.
1c) Banded Facepull-aparts x 25. Rest 2-3:00

Accessory & Recovery:

– Oscillatory foam roll lats x 60s each side.
– Biphasic Lat Stretch x 60s each side
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale