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**This is the last day of open prep guys!! Thank you so much for sticking with us throughout this cycle! keep your eyes peeled for our upcomjng cycles!! Including Set Fire Barbell 🔥🔥


10 minutes on the AB to warm up the quads. Spend a lot of time mobilizing your legs especially if you did 19.5. Also work into the lats and shoulders


3 Rounds, rest as needed

15x/side Side Plank Reverse Fly (reach under and bring the elbow back and squeeze shoulders back

15-20 Reverse Crunch (Hold onto rig)

15x dual KB Sit-up

20x Plank Shoulder taps


Bench Press x 3 reps @ 53X1 tempo. Slow and controlled reps. Start close to 50-60% and climb. 7 working sets

Sweatfest: Fore Time

60 Cal Row

60 Alternating DB Snatch - 50/35

60 Cal AB

60 Lateral Burpees Over the DB

60 Cal AB

60 Hang DB Clean and Jerk

60 Cal Row

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Here we are at the end of the road of our Open Prep Journey. First off, thank you to those of you who believed in our programming & followed us through. We love you guys. Set Fire Barbell will be comi

Thurs mar 21 - open prep

Spend a lot of time today focused on recovery. Tomorrow is the last day of the open and we want you to go out with your best performance! We have worked hard over the last 5 weeks and now we are here.

wed mar 20 - open prep

Warm-Up: Focus: Shoulder Mobility, Running Stretches, Hamstrings, T-Spine Gymnastics: EMOM x 9 - Rotate through A. Facing Away HS Shoulder Taps x 20 + 10 second HS Hold B. L-Sit 180 degree


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