2 min Shuttle Run
Then for 8mins cycle through:
10/side Banded External Rotations (low elbows)
5/side DB Half Get Ups
5/side Kneeling Single Arm DB Presses
5/side Spiderman Lunges
5/side Single Leg Bodyweight RomanianDeadlifts
5/side Hang DB Clean & Presses
AMRAP x 18 mins:
200m Run
6/side Dual Hang DB Lunges (50/35 – 35/25 – 25/15)
15 Dual DB Hang Snatches
6/side Dual DB Front Rack Lunges
200m Run
6/side Dual DB OH Lunges
10 Devil’s Presses
2 mins Rest
In 17 mins:
Complete 4 sets of:
8(-2) Strict or Push Press
Rest 30 secs
15 DB Reverse Flys (thumbs up)
Rest 2 mins
Then complete 3 sets of:
3/side Turkish Get Ups
Rest 30 secs
30-60 sec Ring Front Plank
Rest up to 1 min
For Quality complete:
2-4-6-8-10
25ft Sandbag Carry (150/100)
25ft Double KB Carry (70/53)
Row a total of 4600m:
1200m (25-27 s/m)
Rest 2 mins
800m (28-30 s/m)
Rest 90 secs
300m (31-33 s/m)
Rest 90 secs
300m (31-33 s/m)
Rest 90 secs
800m (28-30 s/m)
Rest 90 secs
1200m (25-27 s/m)
(stay around 80-89% HR in this workout)
