-Bike, Ski, or Row
-Beat swings
– Thoracic-Lumbar Rotation
-Scap pulls
B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>
C. Specific
3 sets
-7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause
Rest 4mins between each amrap
Continue where you left off on each amrap
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Score: Total rounds + reps
TC: 38mins
Scaling options
Beginner
3 x Amrap 10mins
10 Jumping pull-ups
12 Front Squats @light
7 Burpee box jump overs @high
Intermediate
3 x Amrap 10mins
5 Pull-ups or 10 Assisted Pull-ups
12 Front Squats @95/65lbs
7 Burpee box jump overs 24/20"