Prep
Equipment required: Foam roller, light DB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 6 at a slow pace:
– 4 Yoga Push-up (scale to knees as necessary)
– 6 each DB Snatch
– 8 each Split Stance DB Rows
– 15 Banded Pull-aparts
– 30s Jump Rope Practice
A1.
DB Push Press
2/4 x 8-10.
OT1:15
– 2 Warm-up sets, 4 working sets
A2.
Chest Supported DB Rows
2/4 x 8-10.
OT1:15
– 2 Warm-up sets, 4 working sets
B.
3 Rounds Of:
20 total alt DB Snatch (50/35)
30 Double Unders
4 Wall Walks
30 Double Unders
Rest 2:00
– Goal: Hard effort, unbroken Double Unders.
RX+: (40ft Handstand Walk for Wall Walks)
L3: (40/25)
L2: (30/15) (Wall Walk Limited ROM) (30s of Double Under attempts)
L1: (20/10) (Plank Walk-outs) (Single Unders or Penguin Taps)
C.
4 x 12-15. Rest 60s.