Then complete 3 sets of:
1 min Row or Assault Bike
8/side Single Arm DB Half Get Ups
15 Banded Pull Apart
10 Shoulder Activations
10/side Single DB Z Presses
(Perform the exercises one after the other like a circuit)
1. 20-30 sec Freestanding Tripod Hold / Tripod Hold to Wall / Pike Headstand Hold with feet on box
2. 30 secs of Tripod to Straight Leg to Tripod. No HSPU, only the movement of the hips against the wall / Alternating Foot in Wall Climb position
3. 30 secs of Positioning of the hands on the floor, stance and weight on the palm of the hand and attempt kick up if comfortable
1. 10 Kipping HSPUs / Strict HSPUs / Strict Deficit HSPUs / Pike Strict HSPUs with feet on box / DB Seated Strict Press with neutral grip
2. 6-10 Strict C2B Pull Ups / Strict Pull Ups / Banded Strict Pull Ups / Ring Rows
30/24 Cal Assault Bike or 400m Run
1 Legless Rope Climb / 2 Rope Climbs / 15 T2B or Hanging Knee Raises
25 Wall Balls (30/20)
20 DB Anchored Sit Ups
Complete 5 sets of:
5 Front Squats at 75-80% of your 1RM (T23X1)
Complete 3 sets of:
10 Barbell Banded Hip Thrusts (band around knees – back on bench) TX320
Rest 1 min
5 GHD Hip Extensions – hold for 10 secs at the top
Rest 2 mins
Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB Hold
12/side Powell Raises
12/side Incline Bench Single Arm Prone Trap Raises
Rest 90 secs
