Prep
Equipment required: Foam roller, light band, light KB, Jump rope
1) 1 Round:
– 30s each https://www.youtube.com/watch?v=1E69Qtvn3SA
– 5 Upward to Downward Facing Dog w Toe Touch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 each Thoracic Rotations
4) 3 Rounds:
– 20 Ft Reverse Bear Crawl
– 6 each Split Stance 1-arm Rows
– 10 Scap Pull-ups
– 10 Kip Swings
– 30s Jump Rope Practice
5) Review Pull-up scaling options
A1.
2/3 x 8-10 with 3s down.
OT2M
– 2 Warm-up sets, 3 working sets
– Focus on posture
A2.
2/3 x 6-8 each.
OT2M
– 2 Warm-up sets, 3 working sets
– Increase from last week
– Start weaker side first
B.
For Quality
Buy in: 100 Double Unders
3 Rounds:
10 Pull-ups
Cash out: 10 total TGU (53/35)
– Goal: Sustainable effort breaking sets as needed
Rx+: (62/44) (8/6 Ring Muscle-ups for Pull-ups)
L3: (44/26)
L2: (2:00 DU attempts) (Hybrid Push-ups) (Assisted Ring Pull-ups) (35/20)
L1: (Penguin Taps) (Box Push-ups) (Ring Rows) (26/DBs 10)
C.
3 x 20-25. Rest 60s