Prep

Equipment required: Foam roller, light band, barbell, jump rope

1) Oscillatory Foam Roll Lats x 60s each

2) 3-Way Banded Shoulder/Lat Stretch x 30s each position

3) 3 Rounds:

– 10ft Crab Walk Forward

– 10 Scap Pull-ups

– 5 Yoga Push-ups (Scale to knees if necessary)

– 30s Double Under Practice

A1.

Strict Chin Ups

4 x 6-8. 

-No rest

– L2: Negatives

– L1: Ring Assisted

A2.

Ring Dips

4 x 8-10.

-No rest

– L2: Bar Dips

– L1: Box Dips

A3.

Push up renegade row

4 x 8-10. 

OT4M

– 1 Push up, 2 Renegade Rows = 1

– L1: Limited ROM or Band Assisted Push-up

B.

4 rounds for time

10 each Single Arm KBS (53/35)

50 Meter each Single Arm Front Rack Carry

250 Meter Row

Rest 60s.

Rx+: (62/44) (10/6 Strict Handstand Push-ups after each round)

L2:(44/26)

L1: (35/20)

TIME CAP = 16:00

C.

Banded Face Pull Apart

100 reps AFAP. Rest as needed during the set.