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) AMRAP 4 at a slow pace:
– 3 each DB Snatch
– 5 Up downs
– 30s Jump Rope Practice
A.
‘Cookie Monster’ With A Partner
AMRAP 15:
20 Single Arm Dumbbell Snatches (50/35)
40 Double Unders
20 Burpees
40 Double Unders
– Goal: Challenging effort
L3: (40/25)
L2: (30/15) (30s DU Attempts)
L1: (20/10) (Single Unders or Penguin Taps) (Up downs)
Rest 2:00 then move on to part “D”
B.
AMRAP10
Partner 1: 50 each Front Rack Carry
Partner 2: Max Cal Bike
– Goal: Hard push on the Bike, recover on the Carry
C.
Cooldown
Pick 1-2 from the list below:
– Lizard Pose
– Scorpion Stretch
– Adductor Rock back Stretch
– Prayer Stretch
– Pigeon Pose
(5 breaths each position, long inhale, longer exhale)