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Prep
Equipment Required: Light KB, box
1) 10 Upward to Downward Facing Dog + Toe Touch
2) 3 rounds:
– 10 Banded Goodmornings
– 10 KB Windmills total
– 10 Box Step-ups total
– 10 Scap Pull-ups
A.
Conditioning With A Partner
AMRAP 8:
40 Power Snatch (95/65)
16 Handstand Push-ups
-Rest 60s-
AMRAP 8:
40 Overhead Squats (95/65)
16 Cal Row
-Rest 60s-
AMRAP 8:
40 Box Jump Overs (24/20)
16 Devils Press (50/35s)
-Rest 60s-
AMRAP 8:
40 Power Cleans (95/65)
16 Cal Row
– Goal: For all AMRAPs one person works at a time splitting work however necessary in order to maintain a challenging pace.
Scale HSPU to Box HSPU, Box Handstand Knee Push Up, or A-Frame Push Up
B.
DB Hammer Curls
Down the rack – start with a weight you can curl 15 times and perform max reps. Rest 10s then move down in weight until you’ve gone through 4-5 different DB weights.
