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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:

– BP Big Three Upper

2) AMRAP 5 at a slow pace:

– 4 Yoga Push-up

– 5 KBS

– 5 each KB Push Press

– 10 Scap Pull-ups

– 10 Kip Swings

A.

Push Press

Push Press build heavy 5 over 5 sets. 

OT2:30

L1: Build to a moderate 5 or DB Push Press 4 x 8-10

B.

‘Helen’

3 Rounds:

400 Meter Run

21 American KBS (53/35)

12 Pull-ups

– Goal: Tough effort with room to increase in the final minute, under 10:00

L3: (44/26)

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

L1: (26/DBs 10) (Ring Assisted Pull-ups)

*Run Alternate:

500 Meter Row, 1200 Bike

TIME CAP = 13:00

C.

Banded Pushdowns

3 x 15-20 each. Rest 60s

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