Friday, December 30

Prep

Equipment required: Foam roller, light band, barbell, light KB

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

– 5 Upward to Downward Facing Dog w Toe Touch

2) 2 Rounds:

– 5 each Tall Kneeling KB Halo

– 5 each Thoracic Rotations

3) 3 Rounds:

– 3-5 Push-ups

– 6 Barbell Rows

– 6 Thrusters

– 10 Scap Pull-ups

– 10 Kip Swings

A.

Close Grip Bench Press

Build to a heavy set of 6 over 6 sets. 

OT2:30M

B.

‘Fran’

21-15-9

Thrusters (95/65)

Pull-ups

– Goal: HARD effort

L2: (75/55) (Band Assisted Pull-ups)

L1: (DBs 30, 20) (Assisted Ring Pull-ups or Ring Rows)

TIME CAP = 7:00

C.

Band Pull Aparts

3 x 20-25. Rest 60s