200m Run
90 secs/side banded Hamstring PNF Stretch
Then complete 2 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Face Pulls
Then complete 3 sets of:
5/side Single Leg Hip Thrusts
5 Good Mornings with Empty Barbell (with a 3 sec hold)
5 Deadlifts at 70-80% of 1RM
Rest 2 mins between sets)
Partner AMRAP x 12 mins:
15-12-9 Deadlift (50% of 1RM)
70-50-30 DUs / Singles
Partners alternate through completed sets!
Time cap of 3 mins on each effort.
Team Assault Bike
AQAP with a partner complete:
Men: 30/24 – 25/18 – 20/15 – 15/12 – 5 – 15/12 – 20/15 – 25/18 – 30/24
Women: 24/18 – 18/12 – 12/7 – 5 – 12/7 – 18/12 – 24/18
Time Cap: 12 mins
One works while other rests. Divide work as desired. Reset display after completing each number of calories.
Complete 8 sets of:
2 x 25ft Sled Push (moderate weight)
2-3 Rope Climbs
Rest 1 min
Complete 3 sets of:
12/side Alternating DB Curls
15 Banded Triceps Push Downs (hard resistance)
Complete 3 sets of:
15 DB Reverse Flys
15 Incline Bench Prone Trap Raises
Rest 2 mins
Reset after each rep. All reps to be performed from a dead start.