Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 6:
– 20ft Reverse Bear Crawl
– 3-5 Push-ups
– 8 each Split Stance KB Rows
– 10 Scap Pull-ups
– 15 Banded Pull-aparts
A1.
3 x 6-8 3s down.
OT2M
– Increase from last week
L2: 4-6 Chin-up Negatives
L1: Assisted Ring Pull-ups
A2.
Single Arm Glute Bridge Floor Press
3 x 8-10 each.
OT2M
– 1-2 warm up sets before starting the clock.
– Start weaker side first
– Improve from last week
B.
AMRAP15
12/8 Cal Row
50 Meter Single Arm Overhead Carry (53/35)
10 each Single Arm DB Bent Over Rows
– Goal: Stready pace with consistent splits on the Row.
Rx+: (Ski) (20ft Handstand Walk for Overhead Carry) (62/44)
L3: (44/26)
L2: (35/20)
L1: (8/6 Cal Row) (26/DB 15)
C.
3 x 20-25. Rest 60s