3 rounds – 6 min cap
5 KB Halos/direction
10 Jumping Jacks
10 Russian KB Swings
Run 100m
10 Banded Pull-aparts
10 Banded Front Rack Presses
Then with a PVC Pipe:
8 PVC Chest Breech per side
8 Reps PVC Mixed Grip Front Rotation, switch grip and repeat
PVC Scapula Floss – 30 sec per side
Review of the Filly Z Press
– The non-moving arm should be holding a KB that is heavy enough to require setting of the core and back but not so heavy that you are struggling to keep the shoulder blades pulled together. The elbow of this arm should stayed tucked under the KB.
– The working hand performs a DB Strict Press
– If mobility allows, sit on floor with legs straight out in front of the body but if torso or shoulder position becomes compromised, this movement can be performed while sitting on a box. If sitting on a box, feet should make solid contact with the ground
Review of the Strict Pull-up and the scaling option using the barbell on the rig
Under an 18 running clock complete the following
5 sets of 7 of Filly Z press/side
The weight of the KB should be constant over all the sets but the DB weight may be increased over the sets.
After each set perform:
P- 5-7 Strict Pull-ups, weighted if possible
L- 3-5 Strict Pull-ups
F- 3-5 Strict Pull-ups from knees with Barbell on rig
11 min AMRAP
7 Clean and Jerks
15 Ab Mat Sit-ups
50’ Farmer Carry
P- 135/95, GHD Sit-ups, 32kg/24kg
L- 115/75, 24kg/16kg
F- 75/55, 16kg/12kg
3 rounds, not for time
10 Alternating Dumbbell Bicep Curls/side
8 Reverse Flys