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.
Accumulate Max Reps in 7:00 – Rest 45s between sets.
– L2: Rope Climb
– L1: Rope Climb Standing to Ground
B.
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.
Max reps in 2:00
– Goal: To go for as long as possible without stopping.