2 Minutes of Jump Rope
10 Banded Good Mornings
8 Hollow Rocks
6 No pushup burpees with max height jump
10 Squat to stand
10 EB back Squats (set-up racks here)
Calf stretch x 60s each side
B1: Back Squat (3x10@65-70%)
Ensure you go heavier than last week.
Rest 20s before B2
B2: Dumbbell Pullover (3x10-12 with a 4s lower )
Lay with upper back on bench and with straigh arms, lower arms overhead to end range and focus on engaging lats as you pull DB back overhead.
B3: Single Arm DB Farmer Carry (3x20m each hand)
Carrying a load in one hand at the side, walk prescribed distance.
Start a new round every 5 minutes for 15
C: Metcon (Time)
Can only work 30s on/30s off
50/30 Cals Assault Bike
50 Burpee Pullups