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

Leave a Reply

Your email address will not be published. Required fields are marked *