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:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

2) AMRAP 5:

– 4 Plank Walk-outs

– 4 each Single Arm KB Push Press

– 4 each KB Windmills

– 4 each KB Ballistic Rows

– 3-5 Plyo Push-ups

A1.

Supinated Grip Barbell Rows

2/3 x 8-10. 

OT2M

– 2 Warm-up sets, 3 working sets

– Go heavy but focus on posture

A2.

Single Arm Landmine Push Press

2/3 x 6-8 each. 

OT2M

– 2 Warm-up sets, 3 working sets

– Increase from last week

– Start weaker side first

B. 

4 Rounds

6 each KB Windmill (50/35)

12 Pull-ups

18 Hand Release Push-ups

40 Double Unders

– Goal: Challenging effort

Rx+: (62/44) (20 Ft Handstand Walk to start each round)

L3: (44/26)

L2: (35/20) (Ring Assisted Pull-ups)

L1: (26/DBs 10) (Ring Rows) (Half Kneeling KB Windmill)

C.

Single Arm DB External Rotation

3 x 10-12 each 3s down. Rest 60s

– Go light!