Prep

Equipment Required: Light band, light KB

1) 1 Round:

– 5 Upward to Downward Dog w Toe Touch

– 10 each Thoracic Rotations

2) AMRAP 5:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 10 total Single Arm KB Push Press

– 5 each Tall Kneeling KB Halo

A1.

Single Arm Dumbbell Z Press

2/3 x 6-8 each. 

OT2M

– 2 warm-up sets, 3 working sets

– Start weaker side first

A2.

Mixed Grip Pull Ups

3 x 8-10. 

OT2M

– Switch grip halfway through the set

L2: (4-6 Pull-up Negatives 3s down)

L1: (Ring Assisted Pull-ups)

B.

AMRAP 15

10/7 Cal Bike

10 Burpees

10 each Gorilla Rows (53/35)

30 Double Unders

– Goal: Challenging pace, repeatable split times.

L3: (44/26)

L2: (35/20) (30s Double Under Atempts)

L1: (6/4 Cal Bike) (Up Downs) (26/DBs 10) (Single Unders or Penguin Taps)

– Bike Alternate:

13/9 Cal Row

C.

Band Triceps Complex

60s each. No Rest