Tuesday, November 15

Prep

Equipment required: Foam roller, light KB, medium/light band

1) 1 Round:

– 60s each Foam roll Thoracic & Lats

– 5 Upward to Downward Facing Dog + Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

2) AMRAP 5 at a slow pace:

– 4 Yoga Push-up

– 8 each Split Stance KB Rows

– 8 each KB Push Press

– 15 Banded Pull-aparts

– 15 each Single Straight Arm Banded Pull-downs

A1.

Ring Pull Up

3 x Max reps Rest 90s

L2: Pull-up-up Negatives

L1: Assisted Ring Pull-ups

A2.

Tall Kneeling Landmine Press

3 x 6-8 each. Rest 90s

– 1-2 warm up sets before starting the clock.

– Start weaker side first

B.

AMRAP12

50 Double Unders

50 Meter Front Rack/Overhead Crossbody Carry (50/35)

10 each Renegade Rows

– Goal: Stready pace with consistent splits on the Row.

Rx+: (60/45)

L3: (40/25)

L2: (30/15) (40s Double Under Attempts)

L1: (20/10) (Penguin Taps or Single Unders)

C.

Banded Face Pull Apart

3 x 20-25. Rest 60s