Friday, July 29

Prep

Equipment Required: Light band, light KB

1) 1 round:

– 5 Upward to Downward Dog w Toe Touch

– 10 each Thoracic Rotations

2) ARMAP 5:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 5 each Banded Bird Dogs

– 10 total Single Arm KB Push Press

A.

Rope Climb

8:00 max sets, Rest 60s

Rx+: 3/2 Legless

L3: 3/2

L2: Wrap Technique + 3-4 Half Climbs

L1: 5 x 8-10 Inverted Rows or Ring Rows

– Alternative: Commando Pull-ups sets of 4-6 reps

B.

Sled Press

8:00 max sets, Rest 90s

C1.

Single Arm Offset Ring Row With Rotation

3 x 8-10 each. Rest 60s.

C2.

RKC Push Up

3 x Max reps. Rest 60s.

– Slow and controlled

– Fully round upper back at top of each rep

L2: Hybrid RKC Push-up

L1: Incline RKC Push-up