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
– 10 Scap Pull-ups
– 15 each Single Straight Arm Banded Pull-downs
A.
TEAMS OF 2 WITH A RUNNING CLOCK
0:00-8:00
16 Toes to Bar
32 total DB Snatch (50/35)
10:00-18:00
16 Pull-ups
32 total Single Arm DB Push Press
20:00-28:00
Max Cal Row
– Goal: Challenging effort split all work evenly
Rx+: (Last round = 10 Ring Muscle-ups, 20 Cal Ski)
L3: (40/25)
L2: (Hanging Straight Leg Raises) (30/15) (Band Assisted Pull-ups)
L1: (Weighted V-ups) (20/10) (Ring Rows)
B.
Extra Credit
Make up an extra credit session you missed from earlier in the week.
3 x 12-15 each. Rest 60s
Bike 5:00 easy pace
Half Kneeling High Low Band Chop
3 x 10 each. Rest 60s
100 Reps AFAP