Prep
Equipment required: Foam roller, light KB, band
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:
– 5 each Tall Kneeling KB Halo
– 6 each Split Stance KB Rows
– 6 each KB Push Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
A.
Build to a heavy 1 over 8 sets.
OT2M
– Sets of 5,4,3,2,1,1,1,1
L1: 6 x 4, 2 warm-up sets. Rest 2:00
B.
‘Helen’
3 Rounds:
400 Meter Run
21 KBS (50/35)
12 Pull-ups
– Goal: Tough effort with room to increase in the final minute, under 10:00
TIME CAP=15:00
L3: (44/26)
L2: (35/20) (Band Assisted Pull-ups)
L1: (26/DBs 10) (Ring Assisted Pull-ups)
C.
3 x 12-15 each. Rest 60s