Prep
Equipment required: Foam roller, light KB, jump rope, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 6:
– 4 Yoga Push-up
– 8 each Split Stance KB Rows
– 8 each KB Push Press
– 10 Scap Pull-ups
– 15 Banded Pull-aparts
3) 3:00 Jump Rope Practice
A1.
Single Arm Arnold Dumbbell Z Press
2/3 x 6-8 each.
OT2M
– 2 warm-up sets, 3 working sets
– Start weaker side first
A2.
3 x 10-12.
OT2M
– Switch grip halfway through the set
– Improve from last week
Rx+: (Weighted)
L2: (4-6 Pull-up Negatives 3s down)
L1: (Ring Assisted Pull-ups)
B.
EMOM16
Minute 1: 30s Max Double Unders
Minute 2: 30s Max Hand Release Push-ups
Minute 3: 30s Max Cal Bike
Minute 4: 30s Max Supinated Barbell Rows (95/65)
– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
Rx+: (115/75) (Max Distance Handstand Walk for Push-ups)
L2: (30s Double Under Attempts) (Hybrid Push-up) (75/65)
L1: (Single Unders or Penguin Taps) (Box Push-ups) (45/35)
C.
60s each. No Rest