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 Superman Rows
3) AMRAP 5:
– 10 Scap Pull-ups
– 15 Band Pull-aparts
– 5 KB High Pull
– 5 each Single Arm KB Push Press
A1.
3 x 8-10.
OT2M
L2: 6-8 Negatives
L1: Ring Assisted Chin-ups
A2.
3 x 10-12 each.
OT2M
– 1 Warm-up set before the clock starts
B.
AMRAP16 TEAMS OF 2
10 Bar Dips
10 Barbell Rows (95/65)
10 SDHP
600/400 Meter Bike
– Goal: Challenging pace, one partner completes a full round at a time
Rx+: (8/5 Handstand Push-ups for Ring Dips) (115/75)
L3: (75/55)
L2: (Bar Dips) (65/45)
L1: (Box Dips) (Empty Bar) (KB High Pulls 35/20)
C.
3 x 15-20. Rest 60s