200m Run
Then, divide into teams of three and split up on the following stations with 3 mins at each station:
1.
16 Straddle and Reach Side to Side
16 Barbell Front Rack Stretch Side to Side
2.
5/side Hip & Knee Thoracic Rotations
6 KB Bottom of Squat Hold (10 secs) with weight shift from side to side
3.
12 Banded Hip Thrusts
12 Plate Good Mornings
In teams of 3, complete 4-5 sets in a20 min windowof:
2 Hang Power Cleans + 3 Power Cleans
Rest 1 min
7(-2) Back Squats
Rest 2 mins
AMRAP x 10 mins:
4-8-12-16-20-24…etc
Power Cleans (115/80 – 95/65 – 75/55)
Front Squats
8 HSPUs / Hand Release Push Ups
60-90 secs/side Pec Stretch on Post
Complete 3 sets for max reps of:
Wall Facing HSPUs / Strict HSPUs
Rest 90 secs between sets
Complete 3 sets for max reps of:
Kipping Deficit HSPUs (45/35)
Rest 90 secs between sets
Compete 3 sets of:
10/side Alternating DB Glute Bridge Bench Press
Rest 30 secs
AQAP complete 5 rounds of:
25/18 Cal Assault Bike
15 V-Ups
40 Lateral Jumps (use a 15″ hurdle/parallette) if you can
Use 2 barbells and rotate