1. 30 secs Assault Bike (high intensity)
2. 30 secs of DUs (practice or max rep)
3. 30 secs Shuttle Run (touch floor)
4. 30 secs of Burpee Tuck Jumps
5. 30 secs Handstand Hold (OH Plate Hold )
200m Run
90 sec/side Couch Stretch
Then for 8 mins cycle through:
8/side Banded Side Clams
8/side Banded Side Lying Abduction
8/side Front Foot Elevated Split Squats
8 Shoulder Activations
8 Ring Rows
8 Banded Pull Apart
8 Barbell Strict Press
In 17 mins complete 3-4 sets of:
6/side Rear Foot Elevated Split Squats (T20X1)
Rest 45 secs
5 Weighted Strict Pull Ups / Banded Strict Pull Ups
Rest 45 secs
6(-1) Strict Press (pause for 2 secs at eye level on your way down)
Rest up to 2 mins
Complete 6 sets of 2 mins on, 1 min off of:
15 DB Front Squats (50/35 - 35/25 - 25/15)
10 DB Push Press
In time remaining complete Max reps of:
Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows
The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.
90 secs/side Pigeon Pose
EMOM x 8 mins:
Mins 1-4: 1 Split Jerk at 70%
Mins 5-8: 1 Split Jerk at 75%
Rest 2 mins
Every 90 secs x 6 mins (4 rounds):
1 Split Jerk at 80%
Complete 2 sets of:
Max Effort DB Push Ups (down in 2 secs)
Rest 30 secs
Max Effort Ring Rows (down in 2 secs)
Rest 2 mins & 30 secs