200m Run
90 secs/side Hip & Knee External Rotation on box
90 secs/side Lateral Box Step Ups (down in 3 secs)
60 sec Banded Squats (down in 3 secs)
60 secs Med Ball Strict press (down in 3 secs)
EMOM x 9 mins:
1. 15/10 Cal Assault Bike
2. 15 Wall Balls as high as possible or use heavier ball
3. 7/side Single DB Step Ups (50/35 – 35/25 – 25/15)
AMRAP x 8 mins:
10 Thrusters (95/65 – 75/55 – 45/35)
10 Burpees over the bar (lateral)
10 Power Cleans
10 Burpees over the bar (lateral)
In 13 mins complete 4 sets of:
10 Incline DB Bench Press
Rest 20 secs
1-2 Legless Rope Climbs or Rope Climbs / 5 Strict Pull Ups (down in 3 secs) / 10/side Single Arm DB Row
Rest 20 secs
20-30 secs L-Sit on Parallets/ Tuck Sit or Hollow Hold
Rest 90 secs
Complete the following:
400m Run
Rest 1 min
600m Run
Rest 90 secs
800m Run
Rest 2 mins
3 x 1 min Max Distance Shuttle Runs
Rest 1 min
800m Run
Rest 2 mins
600 Run
Rest 90 secs
400m Run
The goal here is to remain unbroken on the Thrusters and Power Cleans and maintain a steady pace on the Burpees from start to end.