200m Run
Then for 6 mins cycle through:
10 Bench T-Spine Stretch
10/side Side Plank Banded Row
5/side DB Plank Row to Thoracic Rotations
5 Kneeling Narrow Push Ups
5 Strict Pike HSPUs
10 Empty Barbell Back Squats
Use 5 mins practice to practice any or all of the following :
1. 3 x 15 Lateral Walk feet on box
2. Kick Up to Handstand or Kick Up with box
3. Practice your kip – down in 3 secs
5 Back Squats (T22X1)
Rest 45 secs
8-15 Kipping HSPUs / 810 Pike Strict HSPUs / 6/side Alternating Kneeling DB Strict Press)
AMRAP x 15 mins:
20/15 Cal Row
15 Straight Leg Crunches
6/side Alternating DB Snatches (50/35 – 35/25 – 25/15)
Goal is to go unbroken on the DB Snatches
Option #1:
Complete 4 sets of:
5 min Row at a 5000m pace
(active rest – light shuttle run)
Option #2:
Complete 6 sets of:
1 Legless Rope Climb
2 x 25ft HS Walk
40 DUs (weighted if able) / 80 Singles
Rest 1 min
Compete 3 sets of:
20(-2) Barbell Biceps Curls
10/side Side Lying DB External Rotations
20 Banded Triceps Push Downs
10 Incline Bench Prone Ys
More advanced members can use deficit off of plates or on paralletes