6/side Side Plank Banded Side Clam (hold for 6 secs at the top)
8 Med Ball Hang Squat Cleans
3/side Single Leg Hip Thrust (2 sec pause at the top)
5 Box Jumps
1 min Assault Bike / Row
1 min DUs / Singles
1 min Burpee Box Jump Overs (24/20)
Rest 1 min
Switch at about 55 secs to allow for a 5 sec transition to the next exercise.
AQAP complete 5 rounds of:
150ft Sandbag Carry (150/100)
5 Sandbag over Shoulder (150/100)
*No Sandbag: Double KB Cleans (70/53 or 53/35)
*If you use (53/35) go with 10 Double KB clean & 200ft Carry
EMOM x 12 mins:
1. 8-12 Pikes on Rower (in control)
2. 20 sec L-sit (toes pointed forward, perfect form)
3. 30 sec Landmine Rotations (like last week)
4. 20 sec GHD Hold
Post Training Stretch
5 mins/side Hamstring Stretch