Prep
Equipment Required: foam roller, barbell
1) Foam Roll Lats and Thoracic Spine 60s each
2) Barbell Shoulder/Lat Stretch x 30s each
3) Barbell Front Rack Stretch x 5 each
4) 10 Russian Baby Makers
5) 2 rounds:
– 6 RDL
– 6 Hang Muscle Cleans
– 6 Front Squats
– 10 Scap Pull-ups
– 10 Kip Swings
A.
‘AP Bio’
Against a 3:00 clock
8 Squat Cleans (95/65)
10 Toes to Bar
12 Burpees
Remaining time Cal Bike
Rest 3:00
Repeat x 5
– Goal: Sustainable, repeatable effort each round, with the same Cal output on the bike. UB on all movements is a must, scale accordingly.
– Last tested 12/22/21
* Total calories
Rx+: (115/75)
L2: (75/55) (Hanging Straight Leg or Knee Raises)
L1: (30/20 DB Squat Cleans) (Weighted V-ups) (Up Downs)
B.
For Time:
40-30-20-10
Banded Pull-throughs
Banded Face-pulls
Double Leg Banded Hamstring Curls