10 Banded Upright Rows
10 Banded Bicep Curls
10 Banded As
10 Banded Ys
10 Incline DB bench Press
400m Walk
30 Box Step Ups
20 Push Ups
10 Ring Rows
400m Walk
200m Run
90 secs/side Pec Stretch
Then complete 2 sets of:
10/side Banded External Rotations (elbows at side)
10/side Banded External Rotations (elbows high)
EMOM x 9 mins:
1. 45 sec HS Hold / Box HS Hold
2. 3/side DB Turkish Get Ups
3. Rest
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)
2 x 25ft HS Walk / 4 Wall Walks
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
12 alternating DB Snatches (same weight as above)
200m Run
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
12 Single DB Alternating Step Ups (same weight as above)
14/10 Cal Row - 10/8 Cal Assault Bike
Complete 5 sets of:
2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups
20-30 secs L-Sit on Paralletes
Rest 90 secs
Complete 3 sets of:
10/side Incline Bench Alternating DB Bent Over Row
Rest 30 secs
45 sec Plate Pinch Carry
Rest 2 mins