Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) AMRAP 8 at a slow pace:
– 4 Yoga Push-up
– 8 each KB Push Press
– 8 each Split Stance KB Rows
– 15 Banded Pull-aparts
– 15 each Single Arm Banded Pushdowns
A1.
Single Arm Half Kneeling Tornado Press
1/4 x 6-8 each.
OT2M
– 1 Warm-up sets, 4 working sets
A2.
Single Arm KB Row With Rotation
1/4 x 8-10 each.
OT2M
– 1 Warm-up sets, 4 working sets
B.
AMRAP 65
200 Meter Run
15/10 Hand Release Push-ups
50 Meter KB Front Rack Carry (53/35)
– Goal: Challenging effort, even split times.
Rx+: (200 Meter Ski) (10/7 HSPU for Push-ups) (62/44)
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10)
C.
Hollow Rocks
4 x 20s on/10s off