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