6 sets of 3min on / 2min off:
A) AMRAP of:
21 Russ. KBS Swings (24/16kg)
15 WB (9/6kg)
9 C2B (scale to Pull Ups/strict (banded) less reps!/inverted rows)
B) 400m run
In remaining time max reps Burpees
- hollow hold
- standing hollow position
- wallclimb with hollow position
- Kick up to Handstand with focus on hollow position
- one leg off the wall
- free standing
4 sets
6-8 banded Lat flys
into
6-8 kip swings
into
6-8 scapula pullups (1s hold at top)
rest 90s
Tabata Hollow hold
4 sets of:
6-8 single arm KB Strict Press / side
rest 60s
4-8 (wtd.) Chin Ups at tempo 31X1 (scale to 2-3 neg./banded/feet assisted/banded)
rest 90s
3 Giant sets of:
16-20 seesaw bent over DB rows
8-15 DB OH Tricep Extensions
8-15 Lateral raises with DBs or small plates
16-20 controlled alt. Shoulder Taps
Rest as needed
4 sets of:
5-8 DB floor press @31x1
rest 30-60 sec.
5 Back Squats @31x1
rest 30-60 sec
3 sets of:
8-10 good mornings (BB)
15 band pull aparts
15-25 banded tricep push downs
15-25 sec. split squat hold (each side)
rest by feel between sets