A) Warm-up
Grab a band and a light KB and complete:
20 Banded Pull-aparts
10 KB Push Press right arm
10 KBS Push Press left arm
20 Banded Pull-aparts
10 KB Rows right arm
10 KB Rows left arm
20 Banded Pull-ups
10 KB Windmills right arm
10 KB Windmills left arm
20 Air Squats
B) Mobililty
Wall Slides: 2 x 10
C) Strength
1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 90s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 90s.
– Added weight
– Bodyweight
– Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
2) Warm-up OHS + T2B for Metcon
D) Conditioning
“Cold Wind Blows”
4 RFT:
15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 T2B
L3: (75, 55)
L2: (65, 35) (45, 25) (Knee Lifts)
L1: (35, 25 Goblet Squat) (35, 25 Russian Swing) (15 Abmat Sit-ups)
*12:00 Cap
E) Extra Credit
1a) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 45s.
1b) KB Hammer Curls: 3 x 10. Rest 45s.