50 DUs / 100 Singles
90 secs/side Couch Stretch
Then complete 2 sets of:
6/side Banded Side Lying Abduction – hold for 2 secs at the top
6/side Banded Fire Hydrants – hold for 2 secs at the top
6/side DB Lateral Lunges
6/side Step Ups
Then directly to the next part!
6/side Double DB/KB Front Rack Step Ups
Rest 30 secs
10/side DB Single Leg Deadlifts
Rest 90 secs
10-20-30-20-10 Wall Balls (30/20 – 20/14 – 14/10)
30-60-90-60-30 DUs / Singles
20 DB Anchored Sit Ups
In the time remaining complete 2-3 sets of:
12/side Side Lying DB External Rotations
8-12 Weighted Prone W to Y on bench
Rest as needed
Every 2 mins x 20 mins:
1 Hang Power Clean from above the knees + 1 Power Clean + 1 Split Jerk at 70-80% of your 1RM HPC
(no touch and go from HPC to PC