Friday 5.20.22

Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations 

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 3 Rounds:

– 6 Barbell Rows

– 6 Push Press 

– 10 Scap Pull-ups

– 10 Kip Swings 

5) Review Pull-up scaling options

A.

AMRAP 30

B1) Kipping/Butterfly Pull-ups

– Adv: 15/10

– Int: 12/8

– Beginner: 10 Kip Swings + 10 Ring Assisted Pull-ups. Rest 45s.

B2) Strict Handstand Push-ups

– Adv: 8/6 Strict or Deficit

– Int: 8/6 Kipping or 1 Abmat Kipping

– Beginner: 5 Seated DB Shoulder Press, Neutral Grip. Rest 45s.

B3) Barbell Rows

10 Supinated Grip BB Rows. Rest 30s. 

B4) Barbell Shrugs

10-15. Rest 30s. 

B5) Hollow Holds + Superman Hold

20s + 20s. Rest 30s

C.

Banded Bicep Curls

100 AFAP.