200m Run
90 secs/side Couch Stretch
90 secs/side Front Rack Banded Stretch
Then complete 2-3 sets with an empty barbell (progressive loading) of:
5/side Front Rack Reverse Lunges
5 Front Squats
5 Strict Press
12-10-8-6-4 (building)
Rest 1 min between sets)
12-10-8-6-4 (building)
Rest 2 mins between sets)
AQAP complete:
12-10-8-6-4-2 Hang Squat Cleans at 60% of your 1RM
15 Burpees over Bar (facing)
IN CLASS MOBILITY
In the time remaining complete up to 3 mins of:
Pec Stretch on post
Complete 3 sets of:
8/side Rear Foot Elevated DB Split Squats (T30X1)
Rest 1 min
8 GHD Raises (Half GHD Raises) T50X1
Rest 2 mins
EMOM x 9 mins:
1. 30 sec HS Hold
2. 5 Weighted Eccentric Ring Dips (down in 3 secs)
3. 5 Weighted Shoulder Activations (5 sec hold)
Every 2 mins x 10 mins:
Kipping Parallette HSPUs / Strict or Regular Kipping HSPUs (choose a number you can hit unbroken each time)
AQAP complete:
1-10 Strict or Kipping HSPUs
25 DUs / 50 Singles
Time Cap: 10 mins
At 60% of your 1RM HSC you should be able to go unbroken for 10-12. But be smart and break early when needed. Remain steady on the burpees and push through this one!