2 sets of:
8 Banded Pull Downs (2 sec hold at the bottom
8 Banded Reverse Flys (2 sec hold at the top)
12 Banded Pull Aparts
Then in the remaining time cycle through:
6/side Alternating Hang DB Snatches
6 Down Ups
12 Shoulder Activations
1 min Assault Bike or Row
1. 40 sec Assault Bike
2. 40 sec of Burpees
3. 18 Alternating DB Hang Snatches (50/35 – 35/20 – 25/15)
1. 40 sec Row
2. 40 sec Box Jump
3. 20 Wall Balls (20/14/10)
1. 30 sec Double KB Front Rack Carry
2. 30 sec Ring Plank
3. 30 sec Hollow Hold
Complete 3 sets of:
8 DB Incline Bench Bent Over Rows (T2120)
Rest 30 secs
8 Half Kneeling DB Strict Press with neutral grip (TX120)
Rest 90 secs
Complete 3 sets of:
20 GHD Raises / Ring Hamstring Curls
Rest 30 secs
15-25 GHD Sit Ups
Rest 90 secs