EMOM x 8 mins:
1. 12 Snatch Grip Romanian Deadlift to below knees
2. 6/side Overhead Reverse Lunges
3. 10 Prone PVC Shoulder Extensions
4. 30 sec/side Fire Hydrants
30-25-20-15-10 Wall Balls (20/14)
20-16-12-8-4 Alternating DB Snatches (50/35)
30-25-20-15-10 Sideways Box Jumps (24/20)
15 T2B (in each set)
Try to keep the reps unbroken through each exercise. The DB Snatches will get a bit heavy. Choose a weight across the board that you can move efficiently.
In 7 mins complete up to 3 sets of:
12/side Powell Raises (thumbs down)
12/side Seated DB External Rotation
Complete sets of:
5(-1) Strict Press
Rest 2 mins between each set
Complete 3 sets of:
5 Strict Press (at 80% of above weight)
Rest 1 min between each set
Complete 3 sets of:
8-10 GHD Raises
Rest 30 secs
8-10 Sandbag Hip Thrusts (100/80) – hold 3 secs at the top
Rest 2 mins