Prep
Equipment required: Foam roller, light/medium band, jump rope
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 5 each Plank Waves
– 5 Skip Jacks
– 30s Double Under Practice
A1.
2/3 x 8-10 each.
Rest 60s
– 2 Warm-up sets, 3 working sets
A2.
2/3 x 10-12 each.
Rest 60s
– 2 Warm-up sets, 3 working sets
A3.
2/3 x 10-12.
– 2 Warm-up sets, 3 working sets
OT4M
B.
‘Chupacabra’
3 Rounds for time:
30 Double Unders
20 Burpees
15/10 Cal Row
– Goal: Challenging pace with room to speed up at the last minute.
-TIME CAP=15:00
L2: (Double Under Attempts)
L1: (Single Unders or Penguin Taps) (Up-downs)
C.
Banded Pushdowns With An Underhand Grip
4 x 20. Rest 60s.