15-12-9
Pull Ups
Wall Balls (20/14)
15-12-9
Weighted Sit Ups (20/14)
Burpees
15-12-9
Box Jumps (24/20)
DB S2OH (45/25)
2 mins Hip 90/90 Stretch
Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)
Then 3 mins of 20 secs on, 10 secs rest of:
Burpee Step Ups
Hollow Hold
Every 4 mins x 24 mins:
1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row
2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises
The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.
The focus is on the cardio today. Try and remain consistent throughout the 24 mins.
In 12 mins complete 3 sets of:
6/side Glute Bridge Alternating DB Bench press
8/side Alternating Top Hold DB Bent Over Row
15 DB Reverse Flys
Rest up to 90 secs
Try to use the same DBs for the first 2 movements!
On the Reverse Flys go light and control your decent in 2 secs.
Every 90 secs x 15 mins (10 rounds):
3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps
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Partner 1 starts with 15 Pull Ups while Partner 2 does 15 Wall Balls. When both partners are done they will switch movements with P1 doing 15 Wall Balls and P2 doing 15 Pull Ups. Partners again switch and work down the list.