Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 10 Thoracic Rotations each
2) AMRAP 5:
– 5 Up downs
– 10 Band Pull-aparts
– 30s Double Under Practice
3) Close Grip Bench Press w. an empty barbell
1 x 5 w. 3s Down, 1 pause at the floor.
A1.
3/4 x 6-8.
– OT1:15M
– Take 3 sets to build to work weight
– Slightly heavier than last week
– Was 3 work sets last week and now it’s 4
A2.
4 x 12-15.
-OT1:15M
– slight pause at top of each rep
– was 3 sets last week
B.
EMOM 16
Minute 1: T2B
Minute 2: Push-ups
Minute 3: Double Unders
Minute 4: Max Calories Air Bike
– Goal: Challenging effort. Take your average of last week and perform that number for all sets today OR if you were not here last week choose a number per movement that takes around 30s to complete.
Rx+: (6/4 Bar Muscle-ups + 12 T2B) (15/10 Strict Handstand Push-ups)
L2: (Hanging Knee or Straight Leg Raises) (30s DU attempts)
L1: (Weighted V-ups) (Box Push-ups) (Single Unders or Penguin Taps)
C.
2:00 Max reps.
– Goal: Add 15-20 reps to last week total.