1 min/side Bent over Lat PNF Stretch
1 min/side Overhead Banded Distraction
Then in 10 mins complete 3 sets of:
8 Banded Pull Downs
8 Banded Y Raises
8/side Banded External Rotations with elbow at your side
5/side Single Arm Half Get Ups – moderate weight
30 secs Handstand Hold / 1 min Kick up to Handstand practice
6-8 Pike HSPU practice (*work on loading the triceps and the shoulders with the elbow staying in line with the shoulders)
1. Max (-1) Strict HSPUs / 8-12 Pike HSUPs with box / 8-12 DB Press or Push Ups
2. Max (-1) Strict C2B / Banded Strict C2B / 8-12 Horizontal Ring Rows
1. 15 Double KB/DB Front Squats at a challenging weight
2. 1-5 Bar or Ring MUs / 6-8 C2B Pull Ups or Pull Ups / 12 Barbell Rows
1. 45 secs of Max Box Jumps / Step Ups (24/20)
2. 6/side Landmine Strict Press
In any time remaining complete 2-3 sets of:
20 DB Reverse Flys
Option #1:
10 min Run at an easy, warm up and progressive pace
Rest 2 mins
4 x 800m Run at 3km pace
Rest Walk 3 mins
10 min cool down Run – smoother than your first 10 mins
Option #2:
Every 2 mins x 14 mins:
1 Tempo Squat Snatch 3 secs to knees + 2 Hang Squat Snatches
(build to a heavy but PERFECT complex for the day)
Every 45 secs x 6 mins:
1 Squat Snatch at 90% weight you reached in previous metcon.
We want to recruit your core to the max here!