A – Lightly loaded kang squats 5×5, rest 90-120 sec
Worked at 85
B1 – 1-arm Bottoms up KB overhead presses from standing x 7/side, rest 30 sec bt arms
35 –
B2 – 1-arm front plank on low ring x 20 sec/side, rest 10 sec bt arms, 50 sec after both x 3 sets
Ummmmm might be one of the hardest core exercises I’ve ever done
C1 – Banded straight arm PVC lat pulldowns from hinge position x 10-12, rest 45 sec
12
C2 – Prone scapular swimmers from floor x 20 sec continuous motion, rest 45 sec x 3 sets
done
+
12 min AMRAP @ 60-70% effort
Bear crawl 30ft
Horse walk 30ft
KB crossbody carry 30ft
Lizard crawl 30ft
Ostrich walk 30ft
KB crossbody carry 30ft
On top of this 12 minute amrap – i’ve been feeling a little stiff so I added in 3 rounds of 3 double kb overhead squats @ 26/hand + 5 sotts press @ 65 + 7 narrow grip overhead squats. Sotts press used to be my jam and they were so freaking tough today, so I need to incorporate them in my warm ups pretty frequently. My strategies for having a narrow grip overhead squat are good, normal foot width and thumbs were 3-4 inches apart, this was solid and felt good but the other 2 were a bitch!