Prep

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

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

– 15 Banded Pull-aparts

– 30s Jump Rope Practice

A.

Push Press

2/6 x 2. 

OT1M

– These are SPEED Reps.

– 2 Warm-up sets, 6 working sets

– Improve from last week

B.

AMRAP 15 For Quality

10 each Renegade Rows (50/35)

25 Meter Sled Press

40 Double Unders

Rest 60s

– Goal: Sustainable pace, your choice of sled weight.

L3: (40/25)

L2: (30/15) (30s of Double Under attempts)

L1: (20/10) (Single Unders or Penguin Taps)

C.

Tate Press

3 x 12-15. Rest 60s