Prep
Equipment Required: Light KB, medium band
1) AMRAP 8 at a slow pace:
– 8 Inch Worms (no push-up)
– 8 KB Push Press each arm
– 8 Split Stance KB Rows each arm
– 15 Banded Pull-aparts
– 15 Single Arm Banded Pushdowns each
A.
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
-Time cap: 15 min.
B.
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
-Time cap: 15 min.
C.
5 x 5
OT2M
– Goal: Build to a tough set of 5 in 5 sets.
– Not TNG, reset on each rep
D. (finisher after class)
Accumulate max reps in 5:00.
– Goal: 100+