A. General
2 Rounds
10 Banded Good Mornings
10 Banded Bicep Curls
10 Banded Cat Cow
10/10 Crossband Walk
10 Steps, Walking Toe Touches
B. Mobility/Activation
Pike Stretch
Spend 1:30 here, pulling chest closer to thighs, then relaxing every 5-10 sec, PNF style.
Shoulder Extension Bridge
3-5 Reps
C1. Specific Strength
10 Bench Press @ empty barbell
-directly into-
6 Supinated Grip Ring Rows
-then-
2x5 Bench Press, building to starting load
C2. Specific Metcon
@ light DBs
5 DB RDLs
5 DB Deadlifts
10 Straight Leg Situps
6 DB Deadlifts @ workout weight
6 V-Ups -or- workout mod
4 sets
8 reps Barbell Bench Press
10-12 Supinated Ring Rows
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
4x6-8 @ technical across
Intermediate
As written
AMRAP 12 minutes
3-6-9-12-15....
DB Deadlifts 2 x 50/35 lbs
V-Ups
Score: Rounds + Reps
KG: 22.5/15
AMRAP 12
3-6-9-12....
DB Deadlifts @ 2x 25/15 lbs
Toes to Rig
DB Deadlifts @ 2 x 35/25 lbs
EMOM 10 minutes
AMRAP 30 sec
Choose a weak movement. This movement must be light (below 50% of your max rep if it's a barbell).