200m Run
1 min/side Hip & Knee External Rotation on Bench or Box
1 min/side Front Foot Elevated Split Squats (hold for 3 secs at bottom)
1 min Banded Lateral Walk
1 min Wall Slides
1 min/side Half Kneeling DB Strict Press
1 min Cross Body Mountain Climbers
Complete 3 sets of:
9-7-5/side Rear Foot or Front Foot Elevated Split Squats (T20X1)
Rest 45 secs
8(-2) Single Arm DB Strict Press (8 on one arm then 8 on the other)
Rest 45 secs
10/side Plate Plank Drag
Rest 90 secs
AQAP complete 7 rounds of:
10 DB Push Press (50/35 – 35/25 – 25/15)
3-5 Bar or Ring MUs / 8-10 C2B Pull Ups or Pull Ups / 10 Ring Rows
10 Burpees
2 mins/side Banded Lat Stretch
Complete 9 rounds for quality of:
1 Legless Rope Climb / 2-4 Strict Pull Ups
2 x 25ft HS Walks / 3 Wall Walks
Directly into:
Complete 3 rounds for time and quality of:
2 Rope Climbs / 2 x 50ft Seated arm over arm Sled Pull
2 x 25ft HS Walk / 3 Wall Walks
Every 90 secs x 15 mins:
1. 45 sec Max Cal Assault Bike
2. 45 sec Max Cal Ski Erg or Burpees
Time Cap: 15 mins