90 secs/side OH Banded Distraction
2 min Hold in Bottom of Squat
Then for 7 mins cycle through:
5/side OH Plate Reverse Lunges
10 Plate Ground to OH
10 PVC pipe OH Squat to wall
Choose between starting from the Hang or from the Floor depending on ability and experience.
If you have shoulder mobility issues, you can opt for Cleans
Perform 3 sets of 3 reps of either Hip Squat Snatch or Hip Squat Clean under Coaches call.
Every 3 mins x 18 mins:
25/18 Cal Row or 20/15 Cal Assault Bike
4-5 Snatches or Cleans at 70% of 1RM
AMRAP x 12 mins:
1 min MAX reps DB Anchored Sit Ups
Rest 1 min
Push hard on the run, continue moving for entire minute of Sit Ups, then take your minute rest.
Complete the following for the Front Squat:
6 at 75%, 4 at 80%, 3 at 82.5%, 2 at 85%, 2 at 87.5% (all at T20X0)
Complete 4 sets of:
60 DUs / 120 Singles
15 Deadlifts (225/155)
5 Wall Walks
4 x 25ft KB Farmers Carry (70/53)
Rest 2 mins
Complete 3 sets of:
15-20(-2) Barbell Biceps Curls
10/side Side Lying DB External Rotations
15-20 Banded Triceps Push Downs
10 Incline Bench Prone Y stretches
Work for no longer then 2 mins and 15 secs each round. Adjust so that you can complete perfect reps within the time restraint.