Prep
1) 2 Rounds:
2 Scorpion Stretch each
3 Upward to Downward Dog w. Toe Touch
40ft Bear Crawl
2) 3 rounds:
10 Scap Pull-ups
5 Banded Push-ups
10 Band Pull-aparts
5 Up downs
A.
10-8-6-4-2+.
OT2M
– Goal: Build to a heavy 2+ (AMRAP) set.
– add weight each set or complete these as BW sets.
– Exceed weight from last week.
– Essentials: Assisted Ring Pull-ups
B.
DB Bench Press – Pronated Grip
3 x 8-10.
OT2M
– 3 challenging sets across.
– Exceed weight from last week.
C.
AMRAP 12:
100 Double Unders
50 Push Press (95/65)
25 Burpee Pull-ups
– Similar to last week, but completely different pacing strategy. This is to be a slower and more consistent effort. Burpee pull-ups do NOT need to be dead hang – more of a jumping pull-up.
– Goal = 2+ rounds.
-Essentials: Single Unders, Burpee Jumping Pull Up