General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo
A2. Bear to Bridge – 3×5 e/s
B. Push Press + Push Jerk + Split Jerk – Build to a heavy complex
D. Strict Muscle Ups – 10 minutes of practice trying to link them together or accumulate 30 negatives
E. For Max Reps
30-sec Max Calorie Assault Bike @90%
30-sec Rest
30-sec Max KBS @32/24kg
30-sec Rest
30-sec Toes to Bar
Rest 3 minutes
x3
