Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 3 Upward to Downward Dog w Toe Touch
– 5 Thoracic Rotations each
2) ARMAP 5:
– 10 Band Pull-aparts
– 10 1-arm DB Rows each
– 10 1-arm Kb Push Press each
– 30s DU practice
Perform 1 warm up set of each movement before starting the first set. Each exercise should be tough!
A1.
4 x 6. Rest 10s.
– supinated grip
A2.
Ring Rows
4 x 12. Rest 10s.
– slight pause at the top of each rep
A3.
Prone Rear Supinated Lateral Raise
4 x 25.
OT4M
B.
AMRAP 10
OH KB Carry x 90 ft. – light
Sledpull Facepulls x 90 ft. – heavy
Double Unders x 40-50 UB Reps
Rest as needed.
– Goal: Complete 3+ rounds.
L2: (30s Double Under attempts)
L1: (Single Unders or Penguin Taps)
– Alternative for Sled Facepull: Banded Facepull-aparts x 30 reps