90 secs Wrist Stretch
90 secs Front Rack Stretch
Then for 8 mins cycle through:
6/side Single Arm DB Romanian Deadlifts
6/side Single Arm Front Rack DB Reverse Lunges
6/side Single Arm DB Thrusters
12 Hollow Rocks / 15 sec Hollow Hold
30 DUs / Singles
Complete 3 sets of 3 reps
Focus on keeping your trunk upright throughout and return the bar into the correct front rack position
5 Thrusters (135/95) / 5 DB Thrusters (50/35 – 35/20)
10 T2B / Hanging Knee Raises
40 DUs / Singles
30 secs on, 30 secs off Cal Assault Bike or Row