SAT MAR 23 - OPEN PREP
**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 🔥🔥
Warm-Up:
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
Core/Primer:
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
Strength:
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