Prep

Equipment required: Light band, barbell

1) 10 Band Pass Throughs

2) 5 each Plank Wave

3) 3 Rounds:

– 3-5 Banded Push-ups (scale to knees if necessary)

– 6 Barbell Rows

– 6 Push Press

– 10 Kip Swings

A.

Speed Floor Press

8 x 3 every 60s.

– Slightly Heavier than last week

– 2-3 Warm-up sets

– Final Week

B.

Supinated Grip Inverted Rows

3 x 12-15. Rest 60s.

– Rx+: Feet Elevated

– Improve from last week

C.

‘Open 12.3’

AMRAP 18:

15 Box Jumps (24, 20)

12 Push Press (115, 75)

9 Toes to Bar

– Goal: Challenging but sustainable pace with even split times. Break early on Push Press and Toes to Bar.

L3: (95, 65)

L2: (20, 15) (75, 55) (Hanging Straight Leg or Knee Raise)

L1: (Box Step-ups) (Light DB Push Press) (Weighted V-ups or Sit-ups)

D.

DB Hammer Curls

3 x 8-10 3s down. Rest 60s.