3 mins of preferred Cardio
Then for 8 mins cycle through:
8 Down Ups
8 Scapula Push Ups
8 Narrow Push Ups with a 3 sec eccentric movement
6/side Prisoner Lunges
8/side Banded External Rotations with high elbow
AMRAP x 10 mins:
4 Strict Pull Ups / C2B Pull Ups / Pull Ups / 6 Horizontal Ring Rows
10 Push Ups
16 Body Weight Lunges
For 3 mins go through 3 sets of:
3 Hang Squat Cleans
Bring Bar to Hang, go down to knees, back up to mid thigh, pause and then extend and pull under for each rep!
12-10-8-6-4-2-2)
10 at 60% of 1RM
8 at 65-70%
6 at 70-75%
4 at 75-80%
2 at 80-85%
IN CLASS MOBILITY
2 mins/side Banded Lat Stretch
Complete 5 sets of:
5 Clean Pulls at 90-100% of 1RM Clean
Complete 5 sets of:
5 Push Press at 80% of 1RM
Compleet 3 sets of:
8 Pendlay Rows at 50% of your 1RM Clean
Every 5 mins x 20 mins:
1000/800m for time!
Choose the movement and pace that is challenging.