Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga 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

A1.

1 ¼ Chin Ups

4 x 4-6. 

OT1:15

L2: Partner Assisted

L1: Ring Assisted

A2.

Single Arm Glute Bridge Floor Press

4 x 8-10 each. 

OT1:15

– Start weak side first

B.

‘Nutshell’

For time:

25 Burpee Box Jumps (24/20)

50 S2OH (135/95)

25 Burpee Box Jumps

– Goal: Challenging effort. Leave some in the tank to push your last set of BBJ.

– Last tested: 5/11/21

TIME CAP = 12:00

L3: (115/75)

L2: (20/15) (95/65)

L1: (Up downs) (DB Push Press 30/20)

C1.

Upper Back Triset

3 x 8-10. No rest.

C2.

Side Plank

3 x 30s each. Rest 60s.