200m Run
90 secs/side Pigeon Pose
Then for 8 mins cycle through:
8/side Banded Side Clam
8/side Banded Side Lying Hip Abduction
8/side Banded Lateral Walks
8 Banded Squats
10 Shoulder activations
5/side Light Alternating DB Snatches
10 Light Goblet Squats
AQAP complete 5 rounds of:
21 DB Goblet Squats (50/35 – 35/25 – 25/15)
15 C2B Pull Ups / Pull Ups / Ring Rows
9 Alternating DB Snatches (50/35 – 35/25 – 25/15)
In 20 mins complete the following:
Complete 3 sets of:
5 Seated Strict Press (max effort)
Rest 1 min
6/side DB Rear Foot Elevated Split Squats (down in 3 secs)
Rest 2 mins
Complete 3 sets of:
15 Seated OH DB Triceps Extensions
15 Banded Barbell Curls (T2120)
Rest 90 secs
In time Remaining Complete:
2 mins of Pec Stretch on Post
Every 2 mins x 20 mins:
15/12 Cals Assault Bike
The goal here is to be able to reach the target calories in between 50-59 secs. If you cannot accomplish this then cut the calories by 1 or 2. Go hard on this!!!!
Time Cap: 12 mins