3 mins Progressive Row or Assault Bike (can sub for 3 x 200m Runs as well)
90 secs/side Bent Over Lat Stretch
Then complete 3 sets of:
5 Down Ups
10 Air Squats
5/side Lateral Step Ups
10 KB Deadlifts
AQAP with a partner complete:
60/45 Cals Assault Bike or 80/60 Cal Row
100 C2B Pull Ups / Pull Ups / Ring Rows
80 Burpee Box Jump Overs (24/20)
60/45 Cals Assault Bike or 80/60 Cal Row
100 Wall Balls (20/14)
100 Burpees
Complete 3 sets of:
10/side Med Ball Dead Bugs
30 secs/side Kneeling Paloff Hold
Rest 1 min
Complete 3 sets of:
5 Bench Press at 65-70-75% of 1RM
Then complete 1 set for max reps at 80%
Complete 3 sets of:
Max Reps DB Push Ups
Rest 30 secs
30 secs Feet Elevated Ring Rows
20 DB Reverse Fly
Rest 2 mins
AMRAP x 7 mins:
10/side Alternating OH DB Lunges
2 x 50ft Farmer’s Carry (heavy)
20 GHD Sit Ups
Time Cap: 32 mins
One works while the other rests. Divide reps as desired as long as movements are completed in order.