Prep

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

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 6:

– 20ft Reverse Bear Crawl

– 3-5 Push-ups

– 8 each Split Stance KB Rows

– 10 Scap Pull-ups

– 15 Banded Pull-aparts

A1.

Ring Pull Up

3 x 6-8 3s down. 

OT2M

– Increase from last week

L2: 4-6 Chin-up Negatives

L1: Assisted Ring Pull-ups

A2.

Single Arm Glute Bridge Floor Press

3 x 8-10 each. 

OT2M

– 1-2 warm up sets before starting the clock.

– Start weaker side first

– Improve from last week

B.

AMRAP15

12/8 Cal Row

50 Meter Single Arm Overhead Carry (53/35)

10 each Single Arm DB Bent Over Rows

– Goal: Stready pace with consistent splits on the Row.

Rx+: (Ski) (20ft Handstand Walk for Overhead Carry) (62/44)

L3: (44/26)

L2: (35/20)

L1: (8/6 Cal Row) (26/DB 15)

C.

Low Angle Banded Facepull

3 x 20-25. Rest 60s