Then complete 2 sets of:
30 secs/side Swissball Standing Adduction
8/side Banded Plank Clams
Then for 6 mins cycle through:
15/10 Cal Row
5 DB Devil’s Presses (35/20)
5 DB Thrusters (35/20)
500/400m Row
50 Wall Balls (20/14)
Complete 3 sets of:
2/side KB Turkish Get Ups
12 Incline Bench DB Reverse Flys (thumbs up) T1110
12 Incline Bench Prone Swimmers (hold for 3 secs at the top)
Rest 90 secs
AQAP complete 4 sets of:
20 Sideways Box Jumps (24/20)
20/15 Cal Assault Bike Sprint
Rest 3 mins