Prep
Equipment required: Foam roller, light KB
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) 3 Rounds:
– 4 Yoga Push-up
– 4 each Single Arm Bottoms Up Shoulder Press
– 10 Scap Pull-ups
– 10 Kip Swings
A1.
2/3 x 8-10 each.
OT2M
– 2 Warm-up sets, 3 working sets
– Improve from last week
L1: Use DBs held from one end “Bottoms Up”
A2.
Pike Ring Pull Up With Rotation
2/3 x 6-8.
OT2M
– 2 Warm-up sets, 3 working sets
L3: (Weighted – Medball in lap)
L1: (Assisted Ring Pull-ups)
B.
‘Sexy Back’
Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10 each Renegade Rows (50/35)
45 Double Unders
– Goal: Hard but sustainable efforts each round, unbroken reps.
– Last tested: 8/12
Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)
L3: (Regular Pull-ups) (40/25)
L3: (30s Pull-up Negatives 3s down OR Band Assisted Pull-ups) (30/20) (30s of Double Under Attempts)
L1: (Ring Assisted Pull-ups) (20/15) (Single Unders or Penguin Taps)
C.
3 x 12-15. Rest 60s