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Prep

Equipment required: Foam roller, light band, jump rope, light KB

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

– 5 Upward to Downward Facing Dog w Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

3) 3 Rounds:

– 20 Ft Reverse Bear Crawl

– 10 each Band Bent Iso Row

– 10 Scap Pull-ups

– 10 Kip Swings

– 30s Jump Rope Practice

A1.

Single Arm Bottoms-Up Press

2/3 x 8-10 each.

OT2M

– 2 Warm-up sets, 3 working sets

L1: Use DBs held from one end “Bottoms Up”

A2.

Pike Ring Pull Up With Rotation

2/3 x 6-8. 

OT2M

– 2 Warm-up sets, 3 working sets

L3: (Weighted – Medball in lap)

L1: (Assisted Ring Pull-ups)

B.

Against a 10:00 clock

Buy in: 40/26 Cal Bike

Remaining time:

3-6-9-12-15-18-21

Burpees

Toes to Bar

– Goal: 80% effort on the bike, room to increase pace in the final minute on the AMRAP

Rx+: (Chest to Bar Pull-ups for Toes to Bar)

L2: (Hanging Straight Leg or Bent Knee Raises)

L1: (20/16 Cal Bike) (Up Downs) (Weighted V-ups)

C.

Banded Shoulder External Rotation

3 x 12-15 each. Rest 60s

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4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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