Prep
Equipment required: Foam roller, light DB, medium/light band, Dumbbell, jump rope
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 6 at a slow pace:
– 4 Yoga Push-up (scale to knees as necessary)
– 8 each DB Push Press
– 8 each Band Iso Rows
– 30s Double Under Practice
A1.
DB Push Press
2/3 x 8-10.
OT1:15
– 2 Warm-up sets, 3 workings sets
A2.
Chest Supported DB Rows
2/3 x 8-10.
OT1:15
– 2 Warm-up sets, 3 workings sets
B.
AMRAP 12
10 Hand Release Push-ups
10 each Single Arm KBS (53/35)
30 Double Unders
– Goal: Hard effort. 5-7 rounds depending on your Push-up capacity.
Rx+: (62/44)
L3: (44/26)
L2: (35/20) (30s of Double Under attempts)
L1: (26/DBs 10) (Single Unders or Penguin Taps) (Box Push-ups)
C.
3 x 12-15. Rest 60s.