Prep

Equipment required: Foam roller, light band, light KB, jump rope

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

– 5 Upward to Downward Facing Dog w Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

3) 3 Rounds:

– 6 each Split Stance Rows

– 6 each Push Press

– 10 Scap Pull-ups

– 10 Kip Swings

4) 3:00 Jump Rope Practice

A1.

Supinated Grip Barbell Rows

2/3 x 8-10 with 3s hold. 

OT2M

– 2 Warm-up sets, 3 working sets

– Focus on posture

A2.

Single Arm Landmine Push Press

2/3 x 6-8 each. 

OT2M

– 2 Warm-up sets, 3 working sets

– Start weaker side first

B.

WITH A 16:00 CLOCK

AMRAP 7:

30 Double Unders

2 each Turkish Get-up (53/35)

Rest 2:00 then

AMRAP 7:

12 Burpees

10 Pull-ups

– Goal: Challenging pace, unrboken sets. 4-5 Rounds on both AMRAPS

Rx+: (62/44) (8/6 ring Muscle-ups for Pull-ups)

L3: (44/26)

L2: (30s Double Under Attmepts) (35/20) (Ring Assisted Pull-ups)

L1: (Single Unders or Penguin Taps) (26/DB 15 Turkish Sit-ups) (Ring Rows)

C.

Single Arm DB External Rotation

3 x 10-12 each 3s down. 

Rest 60s

– Go light!