Prep

Equipment required: Foam roller, light KB, medium/light band

1) 1 Round:

– 60s each Foam roll Thoracic & Lats

– 5 Upward to Downward Facing Dog + Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

– 5 Superman Rows

2) AMRAP 4 at a slow pace:

– 4 Yoga Push-up

– 8 each Split Stance KB Rows

– 10 Band Pass Throughs

– 15 each Single Straight Arm Banded Pull-downs

A1.

Barbell Lat Pullover

1/3 x 6-8. 

OT2M

– 1 Warm-up set, 3 working sets

– Improve from last week

A2.

Bent Over Supinated Grip Shoulder Fly

1/3 x 10-12. 

O2M

– 1 Warm-up set, 3 working sets

– Improve from last week

B.

AMRAP16

10 each Single Arm Ring Rows

10/7 Cal Bike

50 Meter Bottoms up KB Carry

3 Plank Walk-Outs

– Goal: Sustainable effort, 4+ rounds Same weight on Carry as last Weds

C.

Side Plank With DB External Rotation

3 x 10-12 each. Rest 60s

– Go light!