Prep

Equipment required: Foam roller, 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

– 5 Superman Rows

4) 3 Rounds:

– 6 each Gorilla Row

– 6 each Single Arm Half Kneeling Tornado Press

– 10 Scap Pull-ups

– 10 Kip Swings

A1.

Single Arm Half Kneeling Tornado Press

3 x 6-8 each. 

Rest 90 sec 

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

A2.

Chin Ups

3 x 8-10 3s down. 

Rest 90 sec 

L2: 4-6 Negatives

L1: Ring Assisted Chin-ups

A3.

Seated Band Face Pullapart

3 x 15-20. 

OT5M

B.

AMRAP 12 In Teams Of 2

20 Cal Row

30 Toes to Bar

40 total Gorilla Row (53/35)

– Goal: Challenging pace with efficient transitions, 4 rounds

L3: (44/26)

L2: (35/20) (Hanging Straight Leg or Knee Raise)

L1: (12 Cal Row) (26/DB 15s) (Weighted V-ups)

C.

Trap 3 Shrugs

3 x 8-10 each. Rest 60s