Prep
Equipment required: Foam roller, light KB, medium/light band
1) 1 Round:
– 60s each Foam roll Thoracic & Lats
– 5 Upward to Downward Facing Dog + Toe Touch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 each Thoracic Rotations
2) AMRAP 5 at a slow pace:
– 4 Yoga Push-up
– 8 each Split Stance KB Rows
– 8 each KB Push Press
– 15 Banded Pull-aparts
– 15 each Single Straight Arm Banded Pull-downs
A1.
3 x Max reps Rest 90s
L2: Pull-up-up Negatives
L1: Assisted Ring Pull-ups
A2.
3 x 6-8 each. Rest 90s
– 1-2 warm up sets before starting the clock.
– Start weaker side first
B.
AMRAP12
50 Meter Front Rack/Overhead Crossbody Carry (50/35)
10 each Renegade Rows
– Goal: Stready pace with consistent splits on the Row.
Rx+: (60/45)
L3: (40/25)
L2: (30/15) (40s Double Under Attempts)
L1: (20/10) (Penguin Taps or Single Unders)
C.
3 x 20-25. Rest 60s