Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 5 each Thoracic Rotations
2) ARMAP 5:
– 3-5 Push-ups (scale to knees if necessary)
– 10 ft Crab Walk Forward
– 10 Scap Pull-ups
– 15 Band Pull-aparts
A1.
5 x 6-8.
-No rest
– L2: Negatives
– L1: Ring Assisted
A2.
Ring Dips
5 x 8-10.
-No rest
– L2: Bar Dips
– L1: Box Dips
A3.
Push up renegade row
5 x 8-10.
-No rest
– 1 Push up, 2 Renegade Rows = 1
– L1: Limited ROM or Band Assisted Push-up
A4.
DB Hang Power Clean + Push Press
5 x 8-10.
-No rest
A5.
Overhead KB Carry
5 x 50 Meters.
OT5M
B.
Banded Face Pull Apart
100 reps AFAP. Rest as needed during the set.