8/side Banded Lateral Shoulder Walks
8 Hanging Scapula Retractions
8 Narrow Banded Push Ups
8/side Banded External Rotations
1. 10-20 C2B Pull Ups
2. 10-20 Kipping HSPUs
20-15-10-5
Box Jumps (30/24)
T2B / Hanging Knee Raises
Push Ups
E2MOM: 10/7 Calorie Assault Bike or 12/8 Calorie Row
Start with the Bike or Row
The calorie Bike or Row should take no longer than 30 secs. Adjust calories accordingly
For 7 mins (rest as needed):
1 min Eldoa Lower Back Stretch
1 min/side Piriformis Stretch on Wall
EMOM x 20 mins:
1. 2 x 50ft Sandbag Bear Hug Carry (200/150)
2. 2 x 50ft Sled Push (heavy)
3. 50ft OH Yoke Carry / 30 sec OH Banded KB hold
4. Rest
(work with something you can maintain for 20 mins)
Complete 2 sets of:
1 min/side Side Plank
Rest 1 min
15 DB Reverse Flys
Rest 1 min