1 min/side External Rotation Knee on box
Then complete 2 sets of:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold for 2 secs at the top)
8 Banded Pull & Rotate (hold for 2 secs at the top)
Then for the remaining time cycle through:
1 min Assault Bike / Row or 200m Run
8 Deadlifts to below the knees
5/side Step Ups
If you are unable to do single leg jumps then do 2 High Box Jumps.
Build to your best complex for the day. Start at 70% of your 1RM Hang Squat Clean.
Clean is a Squat Clean!
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
Complete 3 sets of 5 min Assault Bike at best pace possible
Rest 2 mins & 30 secs
(look at your average pace here)
EMOM x 16 mins:
1. 30 sec Top of Ring Hold
2. Max Effort Strict Ring MUs / Use band / Max Effort L-Sit Strict Pull Ups / Tuck Sit Pull Ups
3. 30 sec Handstand Shoulder Taps
4. 30 sec Weighted Hollow Hold