Complete 3 mins of Cardio of your choice
Then complete 3 sets of:
8 Banded Pull Downs (supinated grip)
8 Banded Reverse Flys
8 Banded Pull & Press
8 Shoulder Activations (2 sec hold at the top)
In 4 mins go through and practice Kipping technique:
5 Hollow to Kipping Ring Rows
5 Small and Fast Beat Swings
5 Regular Beat Swings + Regrip Practice
5 Half Kipping Pull Ups (arms to 90 degrees)
Complete 3 sets of:
AMRAP x 6 mins:
10 Burpees to a 6″ target
1-5 Bar or Ring MUs / 6-8 C2B Pull Ups or Pull ups / 8 Kipping Ring Rows
30 DUs / Singles
Rest 2 mins between AMRAPS
In 15 mins complete 3-4 sets of
10/side DB Glute Bridge Bench Press
Rest 30 secs
10-15 Kneeling KB Horn Curls
Rest 30 secs
15 Incline Bench Prone Trap Raises
Rest 90 secs
Before Class:
5-4-3-2-1 Weighted Strict Ring Pull Ups
Rest 1 min
6 Close Grip Bench press
Rest 1 min
After Class:
For 30 secs at a moderate pace:
3 min Run
3 min Assault Bike (no hands)
