Saturday, September 3

Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga Push-up

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 15 Banded Pull-aparts

– 15 each Single Arm Banded Pull-downs

A.

AMRAP 22 WITH A PARTNER

0:00-10:00

5 DB Push Press (50/35)

10 Box Jump w Step Down

– Goal: Hard effort. complete a full round before tagging in your partner

Rest 2:00

12:00-22:00

5 each DB Hang Power Clean & Press

50 Meter Farmer Carry

– Goal: Hard effort. complete a full round before tagging in your partner

Rx+: (20ft Handstand Walk for DB Push Press)

L3: (40/25)

L2: (30/15)

L1: (20/10)

B.

Barbell Biceps 21s

3 x 21, 7 reps each position. Rest 60s.