Prep:

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

1) Foam roll thoracic & lats

2) 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

A.

Close Grip Bench Press

4 x 6

OT2M

– Goal: Build to a heavy 6

B.

‘Jones Bones’

AMRAP 12:

10 T2B

10 S20H (135/95)

200 Meter Run

*Goal: Challenging effort – find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes.

– T2B and S2O should be done in 1-2 sets each round. 

– Scale T2B to Straight leg raises or bent knee raises.

C.

Single Arm Chest Supported Row

3 x 8-10 each

OT2M