Buy In: 200m Walk
100 Jumping Jacks
90 Shoulder Taps
80 Mountain Climbers
70 Crossovers
60 Flutter Kicks
50 Squats
40 Push Ups
30 DB Deadlifts
20 DB Curls
10 DB Presses
Cash Out: 200m Walk
Buy In: 200m Walk
100 Jumping Jacks
90 Shoulder Taps
80 Mountain Climbers
70 Crossovers
60 Flutter Kicks
50 Squats
40 Push Ups
30 DB Deadlifts
20 DB Curls
10 DB Presses
Cash Out: 200m Walk
200m Run
Then for 8 mins cycle through:
5 Inchworms
8/side RNT Prisoner Split Squats
5/side Alternating Single Leg V-Ups
8 Ring Rows
16 Banded Pull Apart
AMRAP x 20 mins:
10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)
10 Burpees over DBs (facing)
10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)
3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises
Start at about 50% and build to a heavy complex for the day
EMOM x 9 mins:
1. 10 Banded DB Push Ups (down in 3 secs)
2. 30 sec Weighted Scapula Hold
3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips