Friday, November 25

Prep

Equipment required: Foam roller, light KB, medium/light band

1) 1 Round:

– 60s each Foam roll Thoracic & Lats

– 5 Upward to Downward Facing Dog + Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

3) AMRAP 5 at a slow pace:

– 4 Yoga Push-up

– 8 each Split Stance KB Rows

– 8 each KB Push Press

– 15 Banded Pull-aparts

– 15 each Single Straight Arm Banded Pull-downs

A.

Push Press

2/4 x 6 with 3s down. Rest 90s

– 2 Warm-up sets, 4 working sets

B.

‘Open-Ish 18.1’

AMRAP 14:

8 Toes to Bar

10 total DB Hang Clean + Press (50/35)

12/9 Cal Row

– Goal: Challenging pace,

L3: (40/25)

L2: (30/15) (Hanging Straight Leg or Knee Raise)

L1: (20/10) (Weighted V-ups) (6 Cal Row)

*Row Alternate:

8/6 Cal Bike

C.

JM Floor Press

3 x 12-15. Rest 60s