200m Run
Then for 8 mins cycle through:
10 Banded Hip Thrusts
10 Banded Hip Hinge to Post
5/side Single Leg Romanian Deadlifts
10 Shoulder Activations
10 Ring Rows
10 Down Ups
(Then build to your working Deadlift weight)
Partner up and work through this one where you switch between stations
EMOM x 12 mins:
1. Max Cal Assault Bike or Row
2. Max Reps Legless Rope Climbs / Rope Climbs / Pull Ups / Banded Pull Ups / Ring Rows
3. Rest
Directlyinto:
EMOM x 12 mins:
1. Max Cal Assault Bike or Row
2. 12(-2) Unbroken Deadlifts
3. Rest
Directly into:
EMOM x 12 mins:
1. Max Cal Assault Bike or Row
2. Burpee Box Jump Overs (24/20)
3. Rest
Use time remaining to perform preferred stretch to end the day.
Complete 5 sets of:
5(-2) Strict Press (building to a heavy 5 rep)
Complete 2 sets of:
10/side DB Strict Press with neutral grip
Complete 3 sets of:
15 DB Supine Extensions
15 Kneeling DB Curls
20 Banded Pull Apart
Rest 1 min
One partner starts the first minute on max calories, the other on the listed movement. For the second movement partners switch. For the third minute both rest.
For your score add total of Max Cals and total number of reps for listed movement for each of the three EMOMs. You should enter three scores.