Prep
Equipment Required: Light band, light KB
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 10 Thoracic Rotations each
2) ARMAP 5:
– 20ft Bear Crawl
– 10 Band Pull-aparts
– 10 Single Arm KB Push Press total
A1.
Single Arm Landmine Push Press
1/3 x 6-8 each.
OT1:30
– 1 warm up set, 3 working sets at the same weight.
A2.
Chest Supported DB Rows
3 x 10-12.
OT1:30
– Take 1 set to build to work weight
B.
Every 3:00 for 3 sets
*Your choice of weight today
– Goal: Hard Effort. All sets done in 1-2 sets. You should have at least 90s of rest.
Rx+: (Add 10/7 Ring Muscle-ups after each set)
C.
3 x 8-10. Rest 60s.
– 3s lowering