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
3) 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
A.
2/4 x 6 with 3s down. Rest 90s
– 2 Warm-up sets, 4 working sets
B.
‘Open-Ish 18.1’
AMRAP 14:
10 total DB Hang Clean + Press (50/35)
12/9 Cal Row
– Goal: Challenging pace,
L3: (40/25)
L2: (30/15) (Hanging Straight Leg or Knee Raise)
L1: (20/10) (Weighted V-ups) (6 Cal Row)
*Row Alternate:
8/6 Cal Bike
C.
3 x 12-15. Rest 60s