Prep

Equipment Required: Foam roller, light band, light KB

1) 1 Round:

– 30s each Three-way Thoracic spine Roll

– 60s each Biphasic Lat Stretch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 Superman Rows

3) AMRAP 5:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 10 Single Straight Arm Band Lat Pull-downs

– 30s Jump Rope Practice

A1.

Iso DB Lat Pullover

1/3 x 6 each. Rest 15s

– 1 Warm-up set, 3 working sets

A2.

Barbell Rows

1/3 x 12. Rest 15s

– 1 Warm-up set, 3 working sets

A3.

Supinated Band Pull Aparts

5 x 25. 

OT4M

B.

‘Chupacabra’

3 Rounds for time:

30 Double Unders

20 Burpees

10/7 Cal Bike

– Goal: Challenging pace with room to speed up in the last minute.

L2: (Double Under Attempts)

L1: (Single Unders or Penguin Taps) (Up-downs)

– Bike Alternative:

15/10 Cal Row

C.

Rolling DB Tricep Extensions

3 x 12-15. Rest 60s