200m Run
2 min Hip Stretch of your choice
1 min Bird Dog
1 min Dead Bug
1 min Spiderman Lunges
1 min Banded Hip Thrusts (hold for 2 secs at the top)
1 min Banded Squat
In 17 mins complete 3 sets of:
10 Barbell Hip Thrusts (3 sec pause at the top)
Rest 30 secs
10 Banded Single DB Goblet Squats (3 sec pause at the bottom)
Rest 30 secs
10/side Psoas March
Rest up to 2 mins
AQAP with a partner complete 2 sets each of:
60/45 Cal Row
Max Wall Balls (20/14)
Rest 3 mins then directly into
AQAP complete:
200 DB Anchored Sit Ups
Time Cap: 25 mins
A completes Row while B is on Wall Balls. Switch when Row is complete. Each partner completes 2 x Row and 2 x Wall Balls!
AQAP complete:
9-7-5-3 Deadlift (315/205)
9-7-5-3 Bar MUs / C2B / Pull Ups / 2 x Ring Rows
9-7-5-3 Box Jump Overs (30/24)
Complete 4 sets of:
3 Weighted Pull Ups
Rest 1 min
3 Weighted bar Dips
Rest 2 mins
Try to focus on the pauses in these movements. Go as heavy as able with good form.