Prep
Equipment required: Foam roller, light KB
1) 1 Round:
– 30s each Three-way Thoracic Spine Foam Roll
– 5 Upward to Downward Facing Dog w Toe Touch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 each Thoracic Rotations
3) 3 Rounds:
– 10 Scap Pull-ups
– 5 Hanging Knee/Straight Leg Raise
– 5 Russian Swing
– 5 Goblet Squats
A.
In Teams Of 2
AMRAP 15:
21 Russian Swings (70/53)
15 Toes to Bar
9 Cal Bike
Rest 2:00
AMRAP 15:
21 total DB Snatch (50/35)
15 Front Squats (115/75)
9 Cal Bike
– Goal: Challenging effort, splitting work strategically between partners. Back Squats are from the ground
L3: (62/44) (40/25) (95/65)
L2: (53/35) (Hanging Knee Raises) (30/15) (75/55)
L1: (35/20) (Weighted V-ups) (20/10) (Goblet Squats)
B.
3 x 12-15. Rest 60s