Tuesday 5.10.22

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Lats and Thoracic 60s each

2) 3-Way Banded Shoulder/Lat Stretch x 30s each position 

3) AMRAP 6:

– 10 Band Pass through

– 15 Banded Pull-aparts

– 5 each Plank Waves

– 5 Skip Jacks

A1.

Half Kneeling Landmine Press

1/4 x 6-8 each. 

OT2M

– 1 Warm-up sets, 4 working sets

A2.

Elbows out landmine row

1/4 x 10-12 each. 

OT2M

– 1 Warm-up sets, 4 working sets

B.

‘The Lats Samurai’

AMRAP 12:

2 Rope Climbs

20 Barbell Rows (95/65)

200 Meter Run

– Goal: Challenging pace with room to push a little harder in the last minute

*Last tested: 1/28

Rx+: (Legless Rope Climbs)

L3: (1 Rope Climb) (75/55)

L2: Rope sit to stand

C.

Rollback Triceps

3 x 10-12. Rest 60s.