Tuesday 3.29.22

Prep

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

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 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

A1.

Single Arm Half Kneeling Tornado Press

1/4 x 6-8 each. 

OT2M

– 1 Warm-up sets, 4 working sets

A2.

Single Arm KB Row With Rotation

1/4 x 8-10 each. 

OT2M

– 1 Warm-up sets, 4 working sets

B.

AMRAP 65

200 Meter Run

15/10 Hand Release Push-ups

50 Meter KB Front Rack Carry (53/35)

– Goal: Challenging effort, even split times.

Rx+: (200 Meter Ski) (10/7 HSPU for Push-ups) (62/44)

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10)

C.

Hollow Rocks

4 x 20s on/10s off