Prep
Equipment Required: Light band, light KB
1) 1 round:
– 5 Upward to Downward Dog w Toe Touch
– 10 each Thoracic Rotations
2) ARMAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 5 each Banded Bird Dogs
– 10 total Single Arm KB Push Press
A.
8:00 max sets, Rest 60s
Rx+: 3/2 Legless
L3: 3/2
L2: Wrap Technique + 3-4 Half Climbs
L1: 5 x 8-10 Inverted Rows or Ring Rows
– Alternative: Commando Pull-ups sets of 4-6 reps
B.
8:00 max sets, Rest 90s
C1.
Single Arm Offset Ring Row With Rotation
3 x 8-10 each. Rest 60s.
C2.
3 x Max reps. Rest 60s.
– Slow and controlled
– Fully round upper back at top of each rep