Prep

Equipment Required: Light band, light KB

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 10 Thoracic Rotations each

2) ARMAP 5:

– 20ft Bear Crawl

– 10 Band Pull-aparts

– 10 Single Arm KB Push Press total

A1.

Single Arm Landmine Push Press

1/3 x 6-8 each. 

OT1:30

– 1 warm up set, 3 working sets at the same weight. 

A2.

Chest Supported DB Rows

3 x 10-12. 

OT1:30

– Take 1 set to build to work weight

B.

Every 3:00 for 3 sets

20 Double KB High Pulls

10 Double KB Clean + Press

*Your choice of weight today

– Goal: Hard Effort. All sets done in 1-2 sets. You should have at least 90s of rest.

Rx+: (Add 10/7 Ring Muscle-ups after each set)

C.

Zottaman Curls

3 x 8-10. Rest 60s.

– 3s lowering