Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
5) Review Pull-up scaling options
A.
AMRAP 30
B1) Kipping/Butterfly Pull-ups
– Adv: 15/10
– Int: 12/8
– Beginner: 10 Kip Swings + 10 Ring Assisted Pull-ups. Rest 45s.
B2) Strict Handstand Push-ups
– Adv: 8/6 Strict or Deficit
– Int: 8/6 Kipping or 1 Abmat Kipping
– Beginner: 5 Seated DB Shoulder Press, Neutral Grip. Rest 45s.
B3) Barbell Rows
10 Supinated Grip BB Rows. Rest 30s.
B4) Barbell Shrugs
10-15. Rest 30s.
B5) Hollow Holds + Superman Hold
20s + 20s. Rest 30s
C.
Banded Bicep Curls
100 AFAP.