Wednesday 12.22.21

Prep

Equipment Required: Light band, light KB

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 5 each Thoracic Rotations

2) ARMAP 6:

– 10ft Duck Walk

– 10 Scap Pull-ups

– 5 RDLs

– 5 Hang Muscle Cleans

– 5 Front Squats

A.

‘AP Bio’

Against a 3:00 clock

8 Squat Cleans (95/65)

10 Toes to Bar

12 Burpees

Remaining time Cal Bike

Rest 3:00

Repeat x 5

– Goal: Sustainable, repeatable effort each round, with the same Cal output on the bike. UB on all movements is a must, scale accordingly.

-Score is total calories on the Bike

Rx+: (115, 75)

L2: (75, 55) (Hanging Straight Leg or Knee Raises)

L1: (30, 20 DB Squat Cleans) (Weighted V-ups) (Up Downs)

B.

Single Arm Banded Pushdown

4 x 15-20 each. No rest.