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
– 5 Superman Rows
2) AMRAP 4 at a slow pace:
– 4 Yoga Push-up
– 8 each Split Stance KB Rows
– 10 Band Pass Throughs
– 15 each Single Straight Arm Banded Pull-downs
A1.
1/3 x 6-8.
OT2M
– 1 Warm-up set, 3 working sets
– Improve from last week
A2.
Bent Over Supinated Grip Shoulder Fly
1/3 x 10-12.
O2M
– 1 Warm-up set, 3 working sets
– Improve from last week
B.
AMRAP16
10 each Single Arm Ring Rows
10/7 Cal Bike
50 Meter Bottoms up KB Carry
– Goal: Sustainable effort, 4+ rounds Same weight on Carry as last Weds
C.
Side Plank With DB External Rotation
3 x 10-12 each. Rest 60s
– Go light!