03 - 01 - Accessory Necessary

**Prep -**

*Upper*

20 sec - max output on upper emphasized machine

+

20 sec - better band pull-apart

x 4 - ventilation and "intent" of moving fast to slow

*Lower*

20 sec - max output on lower emphasized machine

+

20 sec - Reciprocal Reverse Lunge - in place

x 4 - ventilation and "intent" of moving fast to slow

30 sec Bear-iso

x 2

10 / 10 Plank Shoulder Taps

x 2

30 sec Hip-flexion biased Copenhagen

e/s

**Work -**

8min running clock

accumulate quality reps on:

lateral hops - variations

Or

8min running clock

accumulate quality reps on:

Plyo Push-ups - lateral, band assisted

Then...

Lower / Upper Accessory 1. lift

1 x 10

1 x 8

1 x 8 - near max

1 x AMRAP - short 30 sec break between

**Accessory -**

5 x 7 - increase loads on odd number sets

1 - 3 - 5

*Lower*

Barbell RDL

10 x 3

Upper

Incline Db / Barbell Row

10 x 3