200m Run
40 DUs / 80 Singles
90 secs/side Hip & nee External Rotation on box
90 secs/side Banded Front Rack Stretch
Then complete 3 sets (building) of:
10/side Banded Lateral Walks
5/side Front Rack Reverse Lunges
5 Front Squats
11-9-7-5-3 (building)
Rest up to 2 mins between sets)
AQAP complete:
200 DUs / Singles
110/90 Cal Row
90 Wall Balls (20/14)
40 Box Jumps (30/24 – 24/20)
Time Cap: 15 mins
Try not to pace yourself too much on the rower. You want to work the Wall Balls with a high heart rate. Try to see how many reps you can hit without red lining. Aim for 5-6 sets max here.
In the time remaining complete 2-3 sets of:
12/side Powell Raises
12/side Single Arm Prone Trap Raises
Complete 4 sets of:
6(-2) Banded KB Barbell Strict press
Rest 45 secs
12 DB Supine Triceps Extensions (T2120)
Rest 2 mins
Complete 3 sets of:
12 Barbell bent Over Row (T2120)
DB Curls with back to wall (T2120)
Rest 2 mins
Run for 40 mins at a moderate pace
Start at around 50% of your 1RM and build using the following as a guide:
60-70-80-85%