Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 8 at a slow pace:
– 20 Ft Reverse Bear Crawl
– 8 each KB Push Press
– 8 each Split Stance KB Rows
– 15 Banded Pull-aparts
– 15 each Single Arm Banded Pull-downs
A1.
4 x 6-8.
OT2M
– Same weight from WOD last Monday
A2.
Build to a Heavy 4 reps.
OT2M
Sets of 10-8-6-4.
B.
1/2 ‘Cindy’ EMOM
EMOM 10:
5 Pull-ups
10 Push-ups
15 Air Squats
– Goal: Challenging effort, keep rounds around 30s.
– Perform all three movements every minute.
L2: (Band Assisted Pull-ups) (Hybrid Push-up)
L1: (Reps of 3-6-9) (Ring Assisted Pull-ups) (Box Push-up)
C.
3 x 10-12 each. Rest 60s
– Start non-dominant side first