Saturday 7.24.21

Prep

Equipment required: Foam roller, barbell, light band, light KB

1) Foam roll lats 60s each

2) 3-way Banded Shoulder/Lat Stretch

3) 3 Rounds of:

– 4 KB Windmills each

– 5 Russian Baby Makers

– 6 Banded Overhead Goodmornings

4) Rowing Drills

A.

Partner Conditioning

AMRAP 30:

50 Calorie Row

40 Wall Balls (20/14)

30 Cal Bike

20 Plate Walking OH Lunges (45/35)

10 Handstand Push-ups

– Goal: Challenging but sustainable effort. One person works at a time – split however desired.

– Scale HSPU to Box HSPU, Box Handstand Knee Push Up, or  A-Frame Push Up

B. 

Slam Ball or KB Floor Press

Accumulate 75-100 reps. Rest as needed.