200m Run
30 DUs / 60 Singles
Then complete 2 sets of:
8 Banded Pull Downs
8 Banded Reverse Fly
8 Banded Pull and Rotate
Then complete 2 sets of:
10 Straight Leg OH Plate Crunches
10/side DB Plan Rows
10 Narrow Push Ups
AMRAP x 10 mins:
1-6 Bar or Ring MUs / 5-10 C2B Pull Ups or Pull Ups / 5-10 Horizontal Ring Rows
10 Burpees
30 DUs / Singles
AMRAP x 10 mins:
3-9 Strict HSPUs / 6-9 Box Strict HSPUs / 9 DB Press or DB Push Ups
10 T2B / Hanging Knee Raises
2 x 25ft Shuttle Run
EMOM x 12 mins:
1. 30 sec Ring Roll Out / Ring Front Plank
2. 30 sec Hollow Hold (weighted if able)
3. 30 sec/side Side Plank
Every 2 mins x 16 mins:
From the low blocks (below the knees)
1 Clean Pull + 1 Squat Clean
EMOM x 5 mins:
1 Squat Clean (80% of 1RM)
Complete 3 sets of:
25ft Back Rack Yoke Carry (moderate to heavy)
Complete 3 sets of:
10 GHD Raises
