Prep
Equipment Required: Light band, light KB
1) 1 Round:
– 5 Upward to Downward Dog w Toe Touch
– 10 each Thoracic Rotations
2) AMRAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 10 total Single Arm KB Push Press
– 5 each Tall Kneeling KB Halo
A1.
2/3 x 6-8 each.
OT2M
– 2 warm-up sets, 3 working sets
– Start weaker side first
A2.
3 x 8-10.
OT2M
– Switch grip halfway through the set
L2: (4-6 Pull-up Negatives 3s down)
L1: (Ring Assisted Pull-ups)
B.
AMRAP 15
10/7 Cal Bike
10 Burpees
10 each Gorilla Rows (53/35)
30 Double Unders
– Goal: Challenging pace, repeatable split times.
L3: (44/26)
L2: (35/20) (30s Double Under Atempts)
L1: (6/4 Cal Bike) (Up Downs) (26/DBs 10) (Single Unders or Penguin Taps)
– Bike Alternate:
13/9 Cal Row
C.
60s each. No Rest