Then for 6-8 mins cycle through:
300/250m Row
6/side Lateral Step Ups
10 Jump Squats
8/side Single Leg Deadlifts
500/400m Row
4 Wall Balls (20/14)
30 Box Jumps (24/20)
In 8 mins complete 3 sets of:
12/side DB Seated External Rotations
15 DB Reverse Flys
Rest 90 secs
Complete 5 sets of:
1 Peg Board Ascent / 6-8 Peg Board Pull Ups
Rest 30 secs
40 sec Freestanding HS Hold Practice
Rest 30 secs
6-8 Strict T2B down in 2-3 secs
Rest 30 secs
30 sec Stir the Pot on Swiss Ball
Rest 1 min
Build to a heavy weight.