6 sets of:
3min on 2min off
1. 500/450m row
ME WB (9/6kg)
2. 400m run
then AMRAP of:
5 T2B
5 Burpees
5 KBS (32/24kg)
Additional 5-10min activating warm up for the whole group
5 sets of:
10 walking Lunges (BB in back rack - start @ ~40-50% of 1RM Back Squat and work up in weight)
rest 60sec.
5-7 strict (def.) HSPU / (scale to 3-4 4sec. neg HSPU or to Box HSPU in pike or on knees - no decreased ROM)
rest 60sec.
3-4 sets of:
25 banded leg curls
8-10 palloff press (each side)
6-10 single arm ring rows (each side)
20-30 band pull aparts