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 5:

– 4 Yoga Push-up

– 5 each Split Stance KB Rows

– 5 each Z-Press

– 15 each Single Straight Arm Banded Pull-downs

A1.

DB Z-Press

3 x 8-10. 

Rest 90s

– 1-2 Warm-up sets before the clock starts

A2.

Strict Chin Ups

3 x 6-8 w 3s chin over bar hold. Rest 90s

L2: 3-5 Negatives w 3s chin over bar hold

L1: Ring Assisted Chin-ups w 3s chin over rings hold

OT5M

B.

AMRAP 12 For Quality

8 Toes to Bar

10 Bar Dips

12 each Renegade Rows (50/35)

– Goal: Challenging but sustainable pace

Rx+: (6/4 Handstand Push-ups to start each round, Ring Dips)

L3: (40/25)

L2: (Hanging Knee or Straight Leg Raises) (Bar Dips) (30/15)

L1: (Weighted V-ups) (Box Dips) (20/10)

C.

Trap 3 Shrugs

3 x 10 each. Rest 60s

– Go light!