Prep

1) 10 reps of 1 Plank Wave each, 1 Yoga Push-up 

2) 3 Rounds:

– 10 Scap Pull-ups

– 15 Band Pull-aparts

– 10 Thoracic Rotations each 

– 3-5 Tempo Push-ups 3s down

A1.

DB Floor Press – Neutral Grip

2/4 x 8. 

OT1:30

– 2 warm-up sets, 4 working sets of the same weight.

A2.

Wide Grip Pull Up

6 x 5. 

OT1:30

– Rx+: 2s Hold, 3s down

– Scale to Wide Grip Pull-up Negatives or Assisted Ring Pull-ups

B.

T2B Drills

-Coach led

-5 minutes

C.

AMRAP 15

9 Hang Power Cleans (135/95)

200 Meter Run

9 T2B

200 Meter Run

– Goal: Sustainable effort. Going UB on all rounds should be a goal for people that are comfortable with both movements.

Rx+: (155/105) (200 Meter Ski)

-Scale to Hanging Straight Leg Raises, Knee Raises or T2B with limited ROM

D.

Low Angled Banded Face Pull

3 x 15. Rest 60s.