Prep
Equipment required: Foam roller, light band, light KB
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 2 Rounds: Upper Back Tri-set
– 10 Band Pass Throughs
– 10 Band Pull-aparts
– 10 Band Face Pull-aparts
4) 3 Rounds:
– 6 each Split Stance KB Rows
– 3-5 Push-ups
– 10 Scap Pull-ups
– 1 Chin-up Negative w 2s descent
A1.
3 x 6-8 3s down.
OT2M
L2: 4-6 Chin-up Negatives
L1: Assisted Ring Pull-ups
A2.
Single Arm Glute Bridge Floor Press
3 x 8-10 each.
OT2M
– 1-2 warm up sets before starting the clock.
– Start weaker side first
B.
AMRAP 15
10/7 Cal Row
50 Meter Single Arm Front Rack Carry
10 each Gorilla Rows (53/35)
– Goal: Steady pace with unbroken sets of Gorilla Rows. Your choice of weight for the Carry
Rx+: (Ski for Row) (62/44) (10/7 Srict Handstand Push-ups after each round)
L2: (44/26)
L1: (35/20)
C.
3 x 20-25. Rest 60s