Prep
Equipment required: Foam roller, light band, light KB
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) AMRAP 6:
– 1 Plank Walk Out
– 10 each 1-arm Rows
– 10 each Single Arm KB Push Press
– 15 Band Pull-aparts
A1.
2/4 x 8-10 each.
OT2M
– 2 Warm-up sets, 4 working sets
– improve from last week
A2.
4 x 6-8 each.
OT2M
B.
‘Jones Bones’
AMRAP 12:
10 Toes to Bar
10 Push Jerks (135/95)
200 Meter Run
– Goal: Challenging effort, find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes
-Last tested 7/12/21
Rx+: (155/105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115/75)
L2: (Straight Leg Raises or Knee Lifts) (95/65 Push Press)
L1: (Weighted V-ups) (DB Push Press, neutral grip)
– Alternative to Run:
250 Meter Row or 600 Meter Bike
C.
Max reps in 2:00