Prep
Equipment required: Foam roller, barbell, light band, light KB
1) Foam roll lats + thoracic spine
2) 2 x 10 each Thoracic Rotations
3) 3 Rounds of:
- 4 KB Windmills each
- 5 KB Tall Kneeling Halos each
- 6 Russian Baby Makers
4) Running Drills
A.
AMRAP 25 W/PARTNER
20 Wall Balls (20/14)
200 Meter Run
20 Power Snatch (75/55)
200 Meter Run
20 Overhead Squats
- Goal: Split work evenly with one person working at a time. Barbell loading should be light.
- Scale Power snatch DB Power Snatch and OHS to Single Arm Overhead Box Squat
C.
Upper Back Tri-Set
3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart