Prep
Equipment Required: Light KB, medium band
1) AMRAP 8 at a slow pace:
8 Inch Worms (no push-up)
8 KB Push Press each arm
8 Split Stance KB Rows each arm
15 Banded Pull-aparts
15 Single Arm Banded Pushdowns each
2) Rowing Drills
A.
TEAMS OF 3
900 M Row
600 M Run
30 Power Snatch (135/95)
900 M Row
600 M Run
30 Overhead Squats
900 M Row
600 M Run
- Goal: Challenging pace splitting work as desired. Barbell load should be heavier and done in sets of 5 reps at a time.
- Rx+: (155/105)
- TIME CAP: 30:00
B.
Banded Glute Bridge
3 x 10. Rest 60s.
C.
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.