Prep
Equipment required: Foam roller, light band, light KB, jump rope
1) 1 Round:
– 30s each Three-way Thoracic Spine Foam Roll
– 5 Upward to Downward Facing Dog w Toe Touch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 each Thoracic Rotations
3) 3 Rounds:
– 6 each Split Stance Rows
– 6 each Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
4) 3:00 Jump Rope Practice
A1.
2/3 x 8-10 with 3s hold.
OT2M
– 2 Warm-up sets, 3 working sets
– Focus on posture
A2.
Single Arm Landmine Push Press
2/3 x 6-8 each.
OT2M
– 2 Warm-up sets, 3 working sets
– Start weaker side first
B.
WITH A 16:00 CLOCK
AMRAP 7:
30 Double Unders
2 each Turkish Get-up (53/35)
Rest 2:00 then
AMRAP 7:
12 Burpees
10 Pull-ups
– Goal: Challenging pace, unrboken sets. 4-5 Rounds on both AMRAPS
Rx+: (62/44) (8/6 ring Muscle-ups for Pull-ups)
L3: (44/26)
L2: (30s Double Under Attmepts) (35/20) (Ring Assisted Pull-ups)
L1: (Single Unders or Penguin Taps) (26/DB 15 Turkish Sit-ups) (Ring Rows)
C.
Single Arm DB External Rotation
3 x 10-12 each 3s down.
Rest 60s
– Go light!