Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga Push-up

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 8 KB Curls

– 15 each Single Straight Arm Banded Pull-downs

3) Jump Rope practice 3:00

A1.

Strict Chin Up

3 x 6. 

Rest 10s

L2: Pull-up Negatives

L1: Band Resisted Pull-ups

A2.

Zottaman Curls

3 x 12. 

Rest 10s

A3.

Band Tate Curl

3 x 25. 

OT5M

B.

EMOM 12

Min 1: 5 Devil’s Press (50/35)

Min 2: 10 Toes to Bar

Min 3: 50 Double Unders

– Goal: Challenging effort, minimum 20s rest each round.

Rx+: (60/45) (3/2 Bar Muscle-ups + 10 Toes to Bar)

L3: (40/25)

L2: (30/15) (Hanging Straight Leg Raises) (30s DU Attempts)

L1: (20/10) (Single Unders or Penguin Taps)

C.

Seated DB Wrist Curls

3 x max reps. Rest 60s