200m Run
1 min/side bent Over Lat Stretch
Then complete 3 sets of the following:
8/side DB Half Get Ups
8/side Feet Elevated Shoulder taps
8 Prone WTY stretches
Complete 3 sets of:
8/side Cross Body Mountain Climbers
15 Landmine Squats (T2120)
Rest 30 secs
10 Banded Hip Thrusts off of bench (TX220)
Rest 30 secs
30-45 sec Wall Sit
Rest 2 mins
AQAP with a partner complete 3 rounds of:
80/60 Cal Row or 60/40 Cal Assault Bike or 800m Run
50 Wall Balls
In the time remaining complete 2-3 sets of:
1 min Couch Stretch (30 sec/side)
10/side Alternating kneeling DB Curls
10-8-6-4 B Banded Barbell Strict press
Complete 3 sets of:
5 Shoulder to Overhead at 70-75-80% of 1RM
EMOM x 10 mins:
1 Behindthe neck Split Jerk at 85% of 1RM
Complete 3 sets of:
15 Banded Biceps Curls (T2120)
15 Banded Triceps Pull Downs (T2120)
25 Banded Pull Aparts
Time Cap: 16 mins
Divide reps as desired where one works while other rests