Prep
Equipment Required: Foam roller, light band, light KB
1) 1 Round:
– 30s each Three-way Thoracic spine Roll
– 60s each Biphasic Lat Stretch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 Superman Rows
3) AMRAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 10 Single Straight Arm Band Lat Pull-downs
– 30s Jump Rope Practice
A1.
1/3 x 6 each. Rest 15s
– 1 Warm-up set, 3 working sets
A2.
1/3 x 12. Rest 15s
– 1 Warm-up set, 3 working sets
A3.
5 x 25.
OT4M
B.
‘Chupacabra’
3 Rounds for time:
30 Double Unders
20 Burpees
10/7 Cal Bike
– Goal: Challenging pace with room to speed up in the last minute.
L2: (Double Under Attempts)
L1: (Single Unders or Penguin Taps) (Up-downs)
– Bike Alternative:
15/10 Cal Row
C.
3 x 12-15. Rest 60s