Prep Work (6 Minutes)
A.
All movements x 30 seconds per side
Warm Up (8 Minutes)
B.
Two Sets:
- Row x 60 seconds
- Bike x 45 seconds
- Row x 30 seconds
- Hanging Tuck Raise x 15
- Rest x 60 seconds then repeat.
Core (7 Minutes)
C.
6 EMOM
- 50 x Russian Twist
- 40 x Straight Leg Bottom Balance
- 30 x Straight Leg Crunch
When the clock hits 6:00 complete:
- 40 second x Weighted Tuck Hold
Strength + Conditioning (32 Minutes)
D.
Every 4 Minutes x 8 sets
- Run x 200 meters
- 4 x Power Clean OR Front Squat OR Muscle Clean
- Row x 250/200 meters
- 10 x Kipping Pull Up OR Strict Pull Up OR Banded Pull Up
Recovery ( 5 Minutes)
E.
All movements x 30 seconds per side
Stretching ( 5-15 Minutes)
F.
Each stretch the duration is per side
- Prone Shoulder x 60 seconds