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

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