200m Run
25 DUs / 50 Singles
1 min Banded Pull Apart
1 min Banded Pull And Rotate
1 min Traveling Plank
1 min Hollow Rock Practice or Hollow Hold
1 min Shoulder Activations
1 min Beat Swing Practice
1 min Ring Roll Outs
1 min Kipping Ring Rows
AMRAP x 6 mins:
5 Ring or Bar MUs / C2B Pull Ups / 10 Pull Ups / 15 Ring Rows
10 GHD Sit Ups / DB Anchored Sit Ups
50 DUs / Singles
AMRAP x 6 mins:
5 Strict Pull Ups
10 HR Push Ups
15 T2B / Hanging Knee Raises
AMRAP x 6 mins:
5 Ring or Bar MUs / C2B Pull Ups / 10 Pull Ups / 15 Ring Rows
10 GHD Sit Ups / DB Anchored Sit Ups
50 DUs / Singles
Complete 2-3 sets of:
15/side Side Lying DB External Rotations
10 Incline Bench Cuban Press
Rest 30 secs
15 Banded Pull Apart
Rest 2 mins
Complete 3 sets of:
45 secs/arm Single Arm Front Rack + OH KB Carry
Rest 90 secs
On the Rower complete one set of the following:
90 secs
Rest 30 secs
3 mins
Rest 90 secs
4 mins & 30 secs
Rest 2 mins
6 mins
Rest 3 mins
4 mins & 30 secs
Rest 2 mins
3 mins
Rest 90 secs
90 secs
Rest 30 secs
