Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) 3-Way Banded Shoulder/Lat Stretch x 60s each
2) AMRAP 6:
– 4 Yoga Push-up
– 10 Band Pass Throughs
– 5 each Tall Kneeling KB Halo
– 5 each Split Stance KB Rows
A.
AMRAP 20
50 Meter Double Lateral Front Rack Carry (53/35)
10 Cal Bike
10 each DB Renegade Rows (50/35)
5 each KB Windmills
– Goal: Sustainable effort, nasal breathing. 5+ rounds
L3: (44/26)
L2: (35/20)
L1: (26/15 DBs)
B.
4 x 100 Meters. Rest 90s
C.
3 x 6-8 each. Rest 60s.