Prep:
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll thoracic & lats
2) 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.
4 x 6
OT2M
– Goal: Build to a heavy 6
B.
‘Jones Bones’
AMRAP 12:
10 T2B
10 S20H (135/95)
200 Meter Run
*Goal: Challenging effort – find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes.
– T2B and S2O should be done in 1-2 sets each round.
– Scale T2B to Straight leg raises or bent knee raises.
C.
Single Arm Chest Supported Row
3 x 8-10 each
OT2M