Prep

Equipment Required: Light band, light KB

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 10 Thoracic Rotations each

2) AMRAP 5:

– 5 Up downs

– 10 Band Pull-aparts

– 30s Double Under Practice

3) Close Grip Bench Press w. an empty barbell

1 x 5 w. 3s Down, 1 pause at the floor.

A1.

Close Grip Floor Press

3/4 x 6-8. 

– OT1:15M

– Take 3 sets to build to work weight

– Slightly heavier than last week

– Was 3 work sets last week and now it’s 4

A2.

Ring Rows

4 x 12-15. 

-OT1:15M

– slight pause at top of each rep

– was 3 sets last week

B.

EMOM 16

Minute 1: T2B

Minute 2: Push-ups

Minute 3: Double Unders

Minute 4: Max Calories Air Bike

– Goal: Challenging effort. Take your average of last week and perform that number for all sets today OR if you were not here last week choose a number per movement that takes around 30s to complete.

Rx+: (6/4 Bar Muscle-ups + 12 T2B) (15/10 Strict Handstand Push-ups)

L2: (Hanging Knee or Straight Leg Raises) (30s DU attempts)

L1: (Weighted V-ups) (Box Push-ups) (Single Unders or Penguin Taps)

C.

Banded Pushdowns

2:00 Max reps.

– Goal: Add 15-20 reps to last week total.