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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.

Barbell Rows

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

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