Prep

Equipment Required: Light KB, medium band

1) AMRAP 8 at a slow pace:

– 8 Inch Worms (no push-up)

– 8 KB Push Press each arm

– 8 Split Stance KB Rows each arm

– 15 Banded Pull-aparts

– 15 Single Arm Banded Pushdowns each

A. 

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

-Time cap: 15 min.

B.

Scaled Workout

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

-Time cap: 15 min.

C.

Sumo Deadlift Against A Band

5 x 5

OT2M

– Goal: Build to a tough set of 5 in 5 sets.

– Not TNG, reset on each rep

D. (finisher after class)

Banded Pull Throughs

Accumulate max reps in 5:00.

– Goal: 100+