4 x 4 @ moderate load. Rest 90s.
– Build to a moderate load roughly 80% of 1RM if known then perform three work sets with it.
Accumulate 30-40 Reps. Rest 60s-90s.
– Sets of 3-6 reps should be challenging
– Options: Weighted, BW, Negatives (about :05 per rep), Partner Assisted, Ring Rows
EMOM x 10:00
ODD Minutes: 15 DB Push-ups + 15 Banded Pushdowns
EVEN Minutes: 15 Ring Rows + 15 Banded Pull-aparts
Banded Alphabet: 3 sets on each side. Rest as needed.
– Foam Roll – Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom
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