Prep
Equipment required: Foam roller, light KB, medium/light band
1) 1 Round:
– 60s each Foam roll Thoracic & Lats
– 5 Upward to Downward Facing Dog + Toe Touch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 each Thoracic Rotations
– 5 Superman Rows
2) AMRAP 5:
– 4 Yoga Push-up
– 5 each Split Stance KB Rows
– 5 each Z-Press
– 15 each Single Straight Arm Banded Pull-downs
A1.
3 x 8-10.
Rest 90s
– 1-2 Warm-up sets before the clock starts
A2.
3 x 6-8 w 3s chin over bar hold. Rest 90s
L2: 3-5 Negatives w 3s chin over bar hold
L1: Ring Assisted Chin-ups w 3s chin over rings hold
OT5M
B.
AMRAP 12 For Quality
10 Bar Dips
12 each Renegade Rows (50/35)
– Goal: Challenging but sustainable pace
Rx+: (6/4 Handstand Push-ups to start each round, Ring Dips)
L3: (40/25)
L2: (Hanging Knee or Straight Leg Raises) (Bar Dips) (30/15)
L1: (Weighted V-ups) (Box Dips) (20/10)
C.
3 x 10 each. Rest 60s
– Go light!