Prep

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

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 6:

– 4 Yoga Push-up

– 8 each Split Stance KB Rows

– 8 each KB Push Press

– 10 Scap Pull-ups

– 15 Banded Pull-aparts

3) 3:00 Jump Rope Practice

A1.

Single Arm Arnold Dumbbell Z Press

2/3 x 6-8 each. 

OT2M

– 2 warm-up sets, 3 working sets

– Start weaker side first

A2.

Mixed Pull Ups

3 x 10-12. 

OT2M

– Switch grip halfway through the set

– Improve from last week

Rx+: (Weighted)

L2: (4-6 Pull-up Negatives 3s down)

L1: (Ring Assisted Pull-ups)

B.

EMOM16

Minute 1: 30s Max Double Unders

Minute 2: 30s Max Hand Release Push-ups

Minute 3: 30s Max Cal Bike

Minute 4: 30s Max Supinated Barbell Rows (95/65)

– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.

Rx+: (115/75) (Max Distance Handstand Walk for Push-ups)

L2: (30s Double Under Attempts) (Hybrid Push-up) (75/65)

L1: (Single Unders or Penguin Taps) (Box Push-ups) (45/35)

C.

Band Triceps Complex

60s each. No Rest