200m Run
90 secs/side Hip External Rotation on the floor
90 secs Hip 90/90
Then for 7 mins cycle through:
8/side Banded Side Clams (down in 2 secs)
6/side Front Rack KB RNT Reverse Lunges (down in 2 secs)
8 Empty Barbell Back Squats (T32X1)
5 reps at 70-80% of your 1RM)
AMRAP x 7 mins:
80 Wall Balls (20/14)
Max Effort in time remaining of Ring or Bar MUs / C2B Pull Ups or Pull Ups / Ring Rows
Cao the Wall Balls at 5 mins. Count only MUs, Pull Ups or Ring Rows
AMRAP x 7 mins:
50 Burpee Box Jump Overs / Step Overs (24/20)
Max Effort in time remaining of Ring or Bar MUs / C2B Pull Ups or Pull Ups / Ring Rows
Cap the Burpee Box Jump Overs at 5 mins. Only count MUs, Pull Ups or Ring Rows
AMRAP x 7 mins:
60/45 Cal Assault Bike or 70/50 Cal Row
Max DB Anchored Sit Ups in time remaining
Cap the calories at 5 mins. Count only Sit Up Reps!
Complete 3 sets of:
10/side Rear Foot Elevated Split Squats (T20X1)
15 Side Lying Hip Abduction
Complete 3 sets of:
30-40 secs/side Half Kneeling Bottom Up KB Hold
12/side Powell Raise
12/side DB Seated External Rotations
Rest 90 secs
Last 2 sets at 1 weight