Prep
Equipment Required: Medium band, foam roller, barbell
1) Foam roll wherever you need it x 60s each side
2) 3 each Spiderman Lunge
3) 3 rounds:
– 20 ft Bear Crawl
– 5 each Thoracic Rotations
– 5 RDLs
– 5 Hang Muscle Cleans
– 5 Barbell Rows
A.
Conditioning with a partner
AMRAP 9 in teams of 2:
250 Meter Bike
5 Hang Power Cleans (135, 95)
50 Meter Farmer Carry (70/53)
Rest 2:00
AMRAP 9:
250 Meter Bike
7 Power Cleans
50 Meter Farmer Carry
Rest 2:00
AMRAP 9:
250 Meter Bike
9 Barbell Rows
50 Meter Farmer Carry
*One person completes a full round at a time
– Goal: Challenging pace, smooth transitions and unbroken reps on the barbell.
Rx+: (155/105) (3/2 Bar Muscle-ups after each round)
L3: (115, 75)
L2: (95, 65)
L1: (65, 35)
– Alternative to Bike:
100 Meter Row
B.
4 x 25. Rest 60s.