200m Run
90 secs/side Banded Hamstring Stretch
Then complete 3 sets of the following at 60%:
8/side Banded Side Clams
8/side Banded Lateral Walks
8 Banded Front Squats
20 Beat Swings or 10 Kipping Ring Rows
10 Scapula Pull Ups
7 Front Squats at 70% of your 1RM
Max Unbroken Set of C2B Pull Ups or Pull Ups / 20 Ring Rows
Rest up to 2 mins
)
AQAP complete 5 rounds of:
10 Hang Cleans (115/80 – 75/55)
12Push Press (115/80 – 75/55)
14 T2B / Hanging Knee Raises
16 Box Jump Overs (24/20)
Time Cap: 15 mins
The barbell work is the focus today. Aim for unbroken reps. Advanced athletes should aim to gofrom Hang Cleans right into Push Press.
Hang Cleans can be Power or Squat
2 mins/side Piriformis Stretch (back on floor, foot on post or wall)
Complete 5 sets of:
20/15 Cal Assault Bike Sprint
Rest 3 mins
Compete the following for quality:
15-12-9-6
Bench Press (T30X1)
Rest 1 min
Double KB Front Rack Squats (T30X1)
Rest 1 min
With the C2B Pull Ups or Pull Ups, aim for 15 to 20 in your unbroken sets. If you cannot reach that then aim for 90 secs of work.