Prep

Equipment Required: Light band, light KB

1) 2 rounds: 

– 5 Upward to Downward Dog w Toe Touch

– 5 each Thoracic Rotations 

2) 3 rounds:

– 20ft Reverse Bear Crawl

– 10 Wall Slides

– 10 total Single Arm KB Rows

A1.

Half Kneeling Landmine Press

1/4 x 6-8 each. 

OT2M

– 1 Warm-up set, 4 working sets

A2.

Elbows out landmine row

1/4 x 10-12 each. 

OT2M

– 1 Warm-up set, 4 working sets

B.

3 Rounds For Time:

3/2 Rope Climbs

15 DB Push Press (50/35)

20 Box Jumps with a step down (24/20) 

Rest 2:00

– Goal: Sustainable pace for all 3 rounds – 80%. You should be able to complete all sets of Push Presses UB. 

– Keep track of splits

– TIME CAP=15:00

L3: (40/25) (½ Rope Climbs)

L2: (30/15) (Rope Climb Standing to Ground)

L1: (20/10) (Rope Climb Standing to Ground)

C.

Leaning Away Lateral Raise

3 x 8 each. Rest 60s