Prep:
Equipment Required: Light band, light KB
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 5 each Thoracic Rotations
2) ARMAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 10 total Single Arm KB Push Press
A.
Shoulder Press
Build to a heavy double in 6 sets.
OT2M
– L1: 4 x 6, 2 warm-up sets or 4 x 8-10 DB Shoulder Press.
B.
Double Under Skill Practice
5:00 working on refining technique:
– minimal knee bend
– elbows close to the body
– hands slightly in front
– wrists loose and arms relaxed
B.
EMOM 10
5 Pull-ups
10 Push-ups
15 Double Unders
– Goal: Challenging effort with minimum 20s of rest each round.
*Score = time for to complete last round
Rx+: (Chest to Bar) (5 HSPU)
L2: (Ring Assisted Pull-ups) (20s DU attempts)
L1: (Ring Rows) (Box Push-ups) (Single Unders)
C.
3 x 10-12. Rest 60s.