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) 2 Rounds:
– BP Big Three Upper
2) AMRAP 5 at a slow pace:
– 4 Yoga Push-up
– 5 KBS
– 5 each KB Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
A.
Push Press
Push Press build heavy 5 over 5 sets.
OT2:30
L1: Build to a moderate 5 or DB Push Press 4 x 8-10
B.
‘Helen’
3 Rounds:
400 Meter Run
21 American KBS (53/35)
12 Pull-ups
– Goal: Tough effort with room to increase in the final minute, under 10:00
L3: (44/26)
L2: (35/20) (Band Assisted Pull-ups)
L1: (26/DBs 10) (Ring Assisted Pull-ups)
*Run Alternate:
500 Meter Row, 1200 Bike
TIME CAP = 13:00
C.
Banded Pushdowns
3 x 15-20 each. Rest 60s