Saturday 7.17.21

Prep

Equipment Required: Light KB, box

1) 10 Upward to Downward Facing Dog + Toe Touch

2) 3 rounds:

– 10 Banded Goodmornings

– 10 KB Windmills total

– 10 Box Step-ups total

– 10 Scap Pull-ups

A.

Conditioning With A Partner

AMRAP 8:

40 Power Snatch (95/65)

16 Handstand Push-ups

-Rest 60s-

AMRAP 8:

40 Overhead Squats (95/65)

16 Cal Row

-Rest 60s-

AMRAP 8:

40 Box Jump Overs (24/20)

16 Devils Press (50/35s)

-Rest 60s-

AMRAP 8:

40 Power Cleans (95/65)

16 Cal Row

– Goal: For all AMRAPs one person works at a time splitting work however necessary in order to maintain a challenging pace.

Scale HSPU to Box HSPU, Box Handstand Knee Push Up, or  A-Frame Push Up

B. 

DB Hammer Curls

Down the rack – start with a weight you can curl 15 times and perform max reps. Rest 10s then move down in weight until you’ve gone through 4-5 different DB weights.