200m Run
60 Single Under Jump Rope
1 min/side Hip & Knee External Rotation
1 min Hip 90/90
1 min Plated OH Revers Lunges
1 min/side Rear Foot Elevated Split Squats (T32X1) DB in Goblet position
1 min/side Front Rack Rear Foot Elevated Split Squats
1 min Banded Pull Apart
EMOM x 10 mins:
1. 10 Double KB/DB Front Squats (35/25) + 1 Legless Rope Climb / 3-5 Strict Pull Ups / 12 Ring Rows
2. 25ft HS Walk / 3 Wall Walks
AMRAP x 10 mins:
20 Single Under Jump Ropes each round
2-4-6-8-10-12-14-16-etc… DB Push Ups
2-4-6-8-10-12-14-16-etc…DB Anchored Sit Ups
EMOM x 6 mins:
1-4 Strict Ring MUs / Ring MUs
(perform these before class if possible)
Complete 3 x 50ft Back Rack Yoke Carry (moderate to heavy – no fail!)
Complete 2 sets of:
15 Barbell Banded Hip Thrusts (band from bench to hips)
Every 90 secs x 12 mins (8 rds):
2 Front Squats with a 3 sec pause at 90 degrees on your way down
Work with 70-75% of your 1RM.
(final 4 rounds at one weight)