Prep

Equipment Required: Foam roller, light KB, blue/red band

1) Foam roll thoracic x 60s

2) 10 Upward to Downward Facing Dog w. Toe Touch

3) 3 rounds:

– 5 Thoracic Rotations

– 10 Straight Arm Band Lat Pull-down

– 10 1-Arm KB Push Press light each

– 10 Banded Facepull-aparts

A.

1. Landmine Single Arm Push Press 

3 x 8-10 each

+

Ring Face pulls

3 x 12-15. 

OT1:30M

-Perform one movement (both arms) every 1:30

-Alternate movements every 1:30

B.

Barbell Warm Up (clean)

5 minutes

-Coach led

C.

AMRAP 8

3 Hang Power Clean (115/75)

3 Push Press

6 HPC

6 PP

9 HPC

9 PP

And so on adding three reps each round..

– Goal: Tough effort, the first 3 rounds of this should be capable of being done UB. Barbell loading should be light.

Rx+: (135/95)

D. (Finisher after class)

Banded Overhead Triceps

4 x 25. 

Rest 60s.