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:
– 4 Plank Walk-outs
– 4 each Single Arm KB Push Press
– 4 each KB Windmills
– 4 each KB Ballistic Rows
– 3-5 Plyo Push-ups
A1.
2/3 x 8-10.
OT2M
– 2 Warm-up sets, 3 working sets
– Go heavy but focus on posture
A2.
Single Arm Landmine Push Press
2/3 x 6-8 each.
OT2M
– 2 Warm-up sets, 3 working sets
– Increase from last week
– Start weaker side first
B.
4 Rounds
6 each KB Windmill (50/35)
12 Pull-ups
18 Hand Release Push-ups
40 Double Unders
– Goal: Challenging effort
Rx+: (62/44) (20 Ft Handstand Walk to start each round)
L3: (44/26)
L2: (35/20) (Ring Assisted Pull-ups)
L1: (26/DBs 10) (Ring Rows) (Half Kneeling KB Windmill)
C.
Single Arm DB External Rotation
3 x 10-12 each 3s down. Rest 60s
– Go light!