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
– 8 KB Curls
– 15 each Single Straight Arm Banded Pull-downs
3) Jump Rope practice 3:00
A1.
Strict Chin Up
3 x 6.
Rest 10s
L2: Pull-up Negatives
L1: Band Resisted Pull-ups
A2.
3 x 12.
Rest 10s
A3.
3 x 25.
OT5M
B.
EMOM 12
Min 1: 5 Devil’s Press (50/35)
Min 2: 10 Toes to Bar
Min 3: 50 Double Unders
– Goal: Challenging effort, minimum 20s rest each round.
Rx+: (60/45) (3/2 Bar Muscle-ups + 10 Toes to Bar)
L3: (40/25)
L2: (30/15) (Hanging Straight Leg Raises) (30s DU Attempts)
L1: (20/10) (Single Unders or Penguin Taps)
C.
3 x max reps. Rest 60s