Monday 10.18.21

Prep

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

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 6 at a slow pace:

– 4 Yoga Push-up

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 15 Banded Pull-aparts

– 15 each Single Arm Banded Pushdowns

A.

Legless Rope Climb

Accumulate Max Reps in 7:00 – Rest 45s between sets.

– L2: Rope Climb

– L1: Rope Climb Standing to Ground

B.

Strict HSPU

Accumulate Max Reps in 7:00 – Rest 45s between sets.

L3: Kipping HSPU

L2: HSPU Negatives or Box HSPU

L1: Single Arm DB Z-Press – max sets of 6-8 each

C.

EMOM 15

3 Rounds of:

Min 1: 40s Push Press (95/65)

Min 2: 40s 1-arm Rows (53/35)

Min 3: 40s Push-ups

B.

Hollow Rocks

Max reps in 2:00

– Goal: To go for as long as possible without stopping.