Prep
Equipment Required: Foam roller, light DB, light band
1) Foam roll Thoracic spine x 60s
2) 10 Upward to Downward Dog w. Toe Touch
3) 3 rounds:
- 10 DB Single Arm Push Press each
- 15 Band Pull-aparts
- 10 Jumping Jacks
A.
AMRAP 20
Legless Rope Climb x 1-2.
-Rest 45s.
Strict or Kipping HSPU x 5-10.
- Rest 45s.
L-Sit Hold x 10-20s.
-Rest 45s. - Goal: This work is for QUALITY meaning no one should be hitting failure or even remotely close to hitting failure. Goal is to complete 5 rounds of this work today.
-Scale legless to regular rope climb. Scale rope climb to standing to ground.
-Scale HSPU to HSPU negatives or to Z-Press x 10 each arm
B1.
1-arm ring pull
4 x 8-10 each.
-OT1:30
B2.
Incline DB Bench Press – pronated grip
4 x 8-10.
-OT1:30
B3.
Bent Press
3 x 6 each.
-OT1:30