“Pay attention to what’s in front of you – The principle, the task, or what’s being portrayed.” – Marcus Aurelius
Primer: Theraband Protocol
Technique: 3 Rounds
10 Scap Pull Ups | 10 Ring Rows | 10 Second Static Hold On Rings + 10 Second Hold Bottom of Ring Dips | 10 Scap Push Ups + Push Ups |
Strength: EMOM x 10
odd: 3 Weighted Pull Ups
even: 3 Weighted Ring Dips
Conditioning: For Time – 50-40-30-20-10
Cal Bike
Sit Ups
KB Swings @ 53/35
30 Minute time cap
Bonus:
Pause Front Squat (no belt / 5 sec) – HS
Hang Clean (mid-thigh) – 2RM
Clean Deadlift on Riser – 95%x5, 100%x5, 105%x5
Back Squat Jump – 3×5@20%
Weighted Plank – 3 x 30 sec