Prep
Equipment required: Foam roller, light band, barbell
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) 2 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 15 Banded Pull-aparts
A.
Skill
8:00 to accumulate volume of:
A1. 10s each Hollow Hold + Superman Hold
A2. 10-15 Straight Arm Band Lat Pull Downs
A3: 10-20s Wall Facing Handstand Hold
*L2: 10-20s Wall Facing Handstand Hold (not fully inverted)
*L1: 2 each Overhead Tall Kneeling to Standing or Single Arm Overhead Tall Kneeling to Standing
– Goal: Improve lat engagement in overhead positions
B.
4 Rounds For Quality
10 Hang Power Cleans (95/65)
400/300 Meter Row
15 Wall Balls
400 Meter Run
– Goal: Sustainable pace, use the Bike and Run to lower your HR. BB loading should be light
Rx+: (115/75)
L2: (75/65) (14/10)
L1: (DBs 25/15) (10/8)
TIME CAP = 24:00
C.
3 x 10 each. Rest 60s.