Prep

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

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga Push-up

– 6 each SA DB Hang Power Clean + Press

– 8 Scap Pull-ups

– 15 Banded Pull-aparts

– 30s Jump Rope Practice

A1.

DB Floor Press

4 x 10

OT1:15

A2.

Strict Pull Up

4 x 5

OT1:15

– L2: Partner Assisted

– L1: Ring Assisted

B.

EMOM 20

Min 1: 30s Single Arm DB Hang Power Clean + Press (50/35)

Min 2: 30s Double Unders

Min 3: 30s American KBS (53/35)

Min 4: 30s Up Downs

Min 5: Rest

– Goal: Challenging effort. You should be able to work almost continuously for 30s – keep KB and DB weight light so you’re able to do so.

Rx+: (60/45) (62/44) (30ft Handstand Walk for Up Downs)

L2: (40/25) (44/26)

L1: (25/15) (Single Unders or Penguin Taps) (Russian Swing 35/20)

C. 

Chest Supported DB Rows

3 x 15-20 – light. Rest 60s.