Prep

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

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga Push-up

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 10 Scap Pull-ups

– 15 each Single Straight Arm Banded Pull-downs

A.

TEAMS OF 2 WITH A RUNNING CLOCK

0:00-8:00

16 Toes to Bar

32 total DB Snatch (50/35)

10:00-18:00

16 Pull-ups

32 total Single Arm DB Push Press

20:00-28:00

Max Cal Row

– Goal: Challenging effort split all work evenly

Rx+: (Last round = 10 Ring Muscle-ups, 20 Cal Ski)

L3: (40/25)

L2: (Hanging Straight Leg Raises) (30/15) (Band Assisted Pull-ups)

L1: (Weighted V-ups) (20/10) (Ring Rows)

B.

Extra Credit

Make up an extra credit session you missed from earlier in the week.

DB Shoulder Rotation

3 x 12-15 each. Rest 60s

Bike 5:00 easy pace

Half Kneeling High Low Band Chop

3 x 10 each. Rest 60s

Banded Pull Through

100 Reps AFAP