5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Hanging Scapula Retractions
10 Reverse Crunches
1. 6(-2) Weighted Strict Pull Ups
2. Max(-2) Strict HSPUs
1. 45 sec Burpee Bar MUs
2. 45 sec DUs / Singles
3. 15 T2B / Hanging Knee Raises / V-UPs
4. 15 Kipping HSPUs
AQAP complete:
20-16-12-8-4 Burpees Box Jumps (24/20)
Run 400m
Complete 3 sets of:
12 Cuban Press on Incline Bench
12 Weighted Hanging Scapula Retractions
With the Pull Ups aim for a 2 sec down on the eccentric phase.
Aim for the same number of reps on each set.