Prep
Equipment required: Foam roller, light/medium band, light DB
1) Foam Roll Pecs + Lats x 60s each
2) 1 Round:
– Biphasic Pec Stretch x 60s each side
– Biphasic Lat Stretch x 60s each
3) 3 Rounds:
– 4 Yoga Push-ups
– 5 each 1-arm DB Rows
– 10 Banded Pass Throughs
– 15 Banded Pull-aparts
A.
‘Moore’
AMRAP 20:
1 Rope Climb
400 Meter Run
Max Reps Handstand Push-Ups
– Goal: Challenging pace
L2: (Rope Climb Standing to Ground) (A-Frame Push-ups or Box HSPU)
L1: (10 Ring Rows) (200 Meter Run) (8 DB Shoulder Press)
B.
Recovery
10 Mins easy Bike/Row/Jog/Light Sled-Pull etc
C.
Cooldown
– Scorpion Stretch – 60s each
– Pigeon Stretch – 60s