Prep
Equipment Required: Foam roller, light band, light KB
1) 1 Round:
– 30s each Three-way Thoracic spine Roll
– 5 Upward to Downward Dog w Toe Touch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 each Thoracic Rotations
– 5 each Banded Bird Dogs
3) AMRAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 8 each Split Stance 1-arm Row
– 3-5 Push-ups (Scale to knees as necessary)
A1.
2/3 x 8-10.
OT2M
– 2 warm-up sets, 3 working sets
A2.
Single Arm Tall Kneeling Band Pull Down
3 x 15-20 each.
OT2M
– Start with weaker arm
B.
5 Rounds For Time
8 each Single Arm DB Push Press (50/35)
8/6 Cal Row
– Goal: Challenging effort, repeatable splits
L3: (40/25)
L2: (30/15) (Hanging Straight Leg or Knee Raise)
L1: (20/10) (Weighted V-ups) (6/4 Cal Row)
TIME CAP=15:00
C.
3 x 12-15. Rest 60s