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Building Some Lats & Shoulders

March 17, 2018

W/U: 2 RDS

10 band pass throughs

10 band pull aparts

10 Band OH Squats

5 frontback lunges per leg

5 Candlestick to pike stretch

5 Band Straight Leg Sit up Rows

 

8EMOM

1) :30 sec plank (front, side, side, reverse)

2) 6 pistols (1 side only)

 

 

** ALL AMRAPS for QUALITY*

7min AMRAP

12 Horizontal Ring Rows

12 Parallet Dips

10 L Handstand Leg Lifts from Box

 

(3 min rest)

 

7min AMRAP

12 Straight arm Band Pull Downs

3-5 HSPU Negatives

10 Arch to Hollows

 

(3 min rest)

 

7min AMRAP

5-10 sec Chin Holds

:15 sec Extended plank Hold

12 Kip Swings on Rings

 

 

 

 

 

 

 

 

 

 

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