200m Run
1 min/side Bent Over Lat Stretch
1 min/side OH Banded Stretch
1 min Dead Bug
Then complete 2-3 sets of:
8 Banded Pull and Press
8 Down Ups + Step Up
8/side Alternating Knee Crunches
8 Strict Knee Raises
8 Ring Rows with 2 sec hold at the top
8 Shoulder Activations
Complete the following 4 sets of 3 mins on, 1 min off of:
21 / 15 / 12Burpee Box Jump Overs (24/20)
Max T2B / Hanging Knee Raises in time remaining
Rest 1 min
18 / 12 / 10 Burpee Box Jump Overs (24/20)
Max C2B Pull Ups / Pull Ups in time remaining
Rest 1 min
15 / 10 / 8 Burpee Box Jump Overs (24/20)
Max Bar MUs / C2B Pull Ups / Pull Ups in time remaining
Rest 1 min
12 / 8 / 6 Burpee Box Jump Overs
Max GHD Sit Ups / Straight Leg Crunches in time remaining
In 15 mins complete 3 sets of:
10 Barbell Hip Thrusts (TX220)
10/side Knee Supported DB Rows
Rest 90 secs
10/side Kneeling Alternating DB Curls
Rest 90 secs
Complete 3-4 sets of:
2 min Run (fast)
1 min Run (active recovery pace)
2 min Run (fast)
3 min Assault Bike – legs only (recovery pace)
Aim for first option/number in the movements. Scale to second or third option if needed.
Record the number of Max movements for each set.