90 secs/side Bent Over Banded Lat PNF Stretch
Then for 8 mins cycle through:
10/side Banded Psoas March
5/side DB Cossack Squats
5/side Single Arm OH DB Squats (tough)
10 Empty Barbell Hip Squat Snatches
15 Hollow Rocks or 15 sec Hollow Hold
Complete 3 sets of:
5 Squat Snatches (weighted as able)
Go slow from the floor then fast from the knees.
Keep a 3 sec pause in the bottom of the squat (receiving position) to secure the final position.
For those not comfortable with the Squat Snatch:
Complete 3/side OH Barbell or DB Lunges each 45 secs
15/10 Cal Row or 12/9 Cal Assault Bike
8 Burpees Over Rower
15 Overhead Squats (95/65)
If not enough Rowers then 12/9 Cals Assault Bike. If using the Assault Bike then do Burpees over the Bar.
Can substitute OH Squats to Front Squats with BB (95/65)or DBs (35/20).
EMOM x 20 mins:
1. 1-2 Legless Rope Climbs / Rope Climbs
2. 2 x 50ft Sandbag Carry (150/100) or Double KB Front Rack Carry for 40 secs
3. 6/side Single Arm DB Strict Press