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.
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