1 min/side Pigeon Pose to OH Reach
1 min Banded Psoas March
10/side Banded Side Lying Abduction (hold for 2 secs at the top)
1 min Banded Lateral Walk
Then 2 sets of:
8/side Reverse Lunges to Russian Step Ups on box (add weight on the 2nd set)
20 DB Hang Cleans (50/35)
6 Strict Pull Ups
18 Box Jumps (30/24)
EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 30 sec/side Pigeon Pose
100 Cals Assault Bike. Each 3 mins perform:
0 – 15 Cal Row
3 – 15/10 Cal Ski Erg
6 – 15/10 Cal Row
9 – 15/10 Cal Ski Erg
Time Cap: 15 mins
Rest 3 mins
(2-2-2)at 82.5% – Rest 20 secs between reps
Rest 3 mins
(1-1-1-1-1) at 85% – Rest 20 secs between reps
These are Cluster sets. For example: the first set is 9 reps cut in 3-3-3. You rack the weight for 20 secs between each group of 3. Then rest for up to 3 mins for the next cluster.