45 secs/side Airplane
45 secs/side Bird Dog
45 secs/side RNT Step Ups on box
8/side DB Front Rack Lateral DB Russian Step Ups
Rest 20 secs
45 sec/side Weighted Side Plank*
Rest 90 secs
40/30 Cal Row or 30/22 Cal Assault Bike or 400m Run
20 Burpees over Rower Sideways
2 mins Straddle Stretch
1 min/side Pec Stretch
EMOM x 10 mins:
1. 3-6 Clapping Push Ups / Speed Push Ups variation
2. 1-2 Legless Rope Climbs
EMOM x 10 mins:
1. 8-12 Feet on Bench Ring Rows
2. 8-12 Strict Ring Dips
(add a 2 sec down on both)