Prep

Equipment Required: Foam roller, light band, light KB

1) 1 Round:

– 30s each Three-way Thoracic spine Roll

– 5 Upward to Downward Dog w Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

– 5 each Banded Bird Dogs

3) AMRAP 5:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 8 each Split Stance 1-arm Row

– 3-5 Push-ups (Scale to knees as necessary)

A1.

DB Bench Press

2/3 x 8-10. 

OT2M

– 2 warm-up sets, 3 working sets

A2.

Single Arm Tall Kneeling Band Pull Down

3 x 15-20 each. 

OT2M

– Start with weaker arm

B.

5 Rounds For Time

8 Toes to Bar

8 each Single Arm DB Push Press (50/35)

8/6 Cal Row

– Goal: Challenging effort, repeatable splits

L3: (40/25)

L2: (30/15) (Hanging Straight Leg or Knee Raise)

L1: (20/10) (Weighted V-ups) (6/4 Cal Row)

TIME CAP=15:00

C.

JM Floor Press

3 x 12-15. Rest 60s