Prep

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

1) 1 Round:

– 30s each https://www.youtube.com/watch?v=1E69Qtvn3SA

– 5 Upward to Downward Facing Dog w Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

4) 3 Rounds:

– 20 Ft Reverse Bear Crawl

– 6 each Split Stance 1-arm Rows

– 10 Scap Pull-ups

– 10 Kip Swings

– 30s Jump Rope Practice

5) Review Pull-up scaling options

A1.

Supinated Grip Barbell Rows

2/3 x 8-10 with 3s down. 

OT2M

– 2 Warm-up sets, 3 working sets

– Focus on posture

A2. 

Tall Kneeling Landmine Press

2/3 x 6-8 each. 

OT2M

– 2 Warm-up sets, 3 working sets

– Increase from last week

– Start weaker side first

B.

For Quality

Buy in: 100 Double Unders

3 Rounds:

25 Hand Release Push-ups

10 Pull-ups

Cash out: 10 total TGU (53/35)

– Goal: Sustainable effort breaking sets as needed

Rx+: (62/44) (8/6 Ring Muscle-ups for Pull-ups)

L3: (44/26)

L2: (2:00 DU attempts) (Hybrid Push-ups) (Assisted Ring Pull-ups) (35/20)

L1: (Penguin Taps) (Box Push-ups) (Ring Rows) (26/DBs 10)

C.

Banded Face Pull Apart

3 x 20-25. Rest 60s