Prep
Equipment Required: foam roller, Light band, light KB
1) Foam Roll Lats & Thoracic x 60s each
2) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 5 each Thoracic Rotations
3) ARMAP 6:
– 10 Band Pass Throughs
– 10 Band Pull-aparts
– 5 each 1-arm KB Rows
– 5 Up downs
A.
For Total Reps With A Partner
AMRAP 8:
Back Rack Barbell Carry (135/95)
Rest 60s
AMRAP 8:
Max Cal Row
Rest 60s
AMRAP 8:
10 Barbell Rows (135/95)
10 Burpees
Rest 60s
AMRAP 8:
Max Cal Bike
– Goal: Sustainable Pace, focus on your breathing. Split reps evenly with your parnter. For the Barbell Row, Burpee AMRAP, each partner completes a full round before switching.
Rx+: (155/105) (Ski Erg for Row)
L3: (115/75)
L2: (95/65)
L1: (75/55) (Up-downs)
B.
Single Arm Farmer Carry
3 x 50 Meters each. Rest 60s