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 Superman Rows
3) AMRAP 5:
– 10 Scap Pull-ups
– 10 Straight Arm Band Lat Pull-downs
– 10 Band Pull-aparts
– 8 Kb High Pulls
– 8 each Single Arm KB Push Press
A1.
Single Arm Half Kneeling Tornado Press
2/3 x 6-8 each.
OT2M
– 2 Warm-up sets, 3 working sets
A2.
3 x 15-20.
OT2M
B.
‘Atlas’
10 Wall Walks
20 Power Clean + Push Jerk (135/95)
30 Toes to Bar
40/28 Cal Row
– Goal: Hard Push, fast singles on the G20.
Rx+: (100 Ft Handstand Walk for Wall Walks) (155/105)
L3: (115/75)
L2: (Wall Walk Limited ROM) (95/65) (Hanging Straight Leg Raise)
L1: (Plank Walk-outs) (DB Hang Power Clean + Press 30/20) (Weighted V-ups) (20/15 Cal Row)
TIME CAP = 15:00
C.
Side Plank With DB External Rotation
3 x 10-12 each. Rest 60s
– Go light!