1 min Jump Rope
90 secs Hip 90/90 Stretch
90 secs Wrist Stretch
Then complete 2-3 sets of:
8 Banded face Pulls
8 Banded Pull, Rotate and Press
8 Hang Squat Cleans
8 Strict Press
8 Push Press
AQAP with a partner complete:
30-20-10 Barbell Shoulder to Overhead (135/95 – 115/80 – 75/55)
6 Legless Rope Climbs / Rope Climbs / 12 Strict Pull Ups / 18 Lay to Stands
Rest 1 min – adjust weight
21-15-9 Barbell Hang Squat Clean (155/105 – 115/80- 75/55)
10 Bar or Ring MUs / 12 Strict Pull Ups / 20 Ring Rows
Rest 1 min – adjust weight
40-30-20 Barbell Front or Back Squat (185/125 – 135/95 – 95-65)
100 DUs / 200 Singles
Complete 3 sets of:
14 DB Reverse Flys
Rest 30 secs
15/side Banded External Rotations
Rest 30 secs
1 min Pec Stretch
Rest 30 secs
Complete 3 sets of:
5 Weighted or Body Weight Strict Ring Pull Ups
Rest 30 secs
5 Weighted or Body Weight Strict Ring Dips
Rest 2 mins
Complete 3 sets of:
10 Barbell Bent Over Rows (TX120)
Rest 30 secs
10/side DB Strict Press with Neutral Grip
Rest 2 mins
AMRAP x 32 mins:
3 mins Assault Bike
1 min Ski Erg
(all at 80%)
Time Cap: 25 mins