Prep
1) Foam roll wherever you need it
2) 3 Rounds:
- 60s Row Increasing pace each round
- 6 Band Front Squats
- 10 Scap Pull-ups
- 10 Kip Swings
A.
AMRAP 30 WITH A PARTNER
1K Row
30 Front Squats (115/75)
2K Bike
20 Pull-ups
- Goal: Challenging pace, split reps evenly and break as needed to keep ouput high
Rx+:(135/95) (C2B Pull-ups)
L3: (95/65)
L2: (75/55) (Band Assisted Pull-ups)
L1: (600 Meter Row) (35/25 Goblet Squat) (1200 Meter Bike) (Ring Rows)
B.
Cooldown
Pick 1 or 2 from the below
- Lizard Pose
- Scorpion Stretch
- Adductor Rock back Stretch
- Prayer Stretch
- Pigeon Pose
(5 breaths each position, long inhale, longer exhale)