Prep
Equipment Required: Medium band, foam roller
1) Foam roll wherever you need it x 60s each side
2) 3 each Spiderman Lunge
3) 3 rounds:
– 5 Yoga Push-ups
– 5 each Thoracic Rotations
– 10 Scap Pull-ups
A.
8:00 to accumulate volume of:
A1. 10s each Hollow Hold + Superman Hold
A2. 10-15 Band Lat Pull Downs
A3: 5 Kip Swings + 3 Pull-ups
*L2: 5 Kip Swings
*L1: 5 Slow Weighted V-ups
– Goal: Improve lat engagement in bar skills
B.
AMRAP 20
25 Meter each Single Arm Overhead Carry
3 Rope Climb Standing to Ground
25 Meter Bear Crawl
60s KB Front Rack Hold
– Goal: Nasal breathing, steady pace. Your choice of weights today
C.
Reverse Tabata
8 x 10s on 20s off:
Bike Sprint
– Goal: Improve from last week
D.
3 x 10 each. Rest 60s.
