- RX -AMRAP 9:10 strict ring dips15 KB swings (53/70 lb)
- INTERMEDIATE -AMRAP 9:7 strict ring dips15 KB swings (35/53 lb)
- BEGINNER -AMRAP 9:7 foot-assisted strict ring dips15 KB swings (26/35 lb)
1 set:10 alternating spiderman stretches10 leg swings/leg (across the body)10 leg swings/leg (forward and backward)10 scap push-ups1 set:10 KB deadlifts10 alternating scorpion stretches5-10 elevated push-ups1 set:10 KB good mornings10 arm swings/arm (across the body)10 arm swings/arm (forward and backward)5-10 push-ups or elevated push-ups
Post-workout3 sets:10 left-arm KB step-back lunges10 left-arm KB side bends10 right-arm KB step-back lunges10 right-arm KB side bends- Perform all reps on one arm unbroken.- Step back for the lunges with the leg opposite of the KB.
1 set:1:00 lacrosse-ball chest mash/side1:00 band pull-a-parts- Perform chest mashing on the floor or against the rig as needed.
AMRAP 9:10 deficit push-ups (3 in)15 DB swings (35/50 lb)