10 sets 2 min on // 1 min off
1. Amrap
2 lanes walking lunges
4 burpee broad jumps (1/2/3 mats)
2.
400m run
ME pushups rest of the time
10min to work up to a 8RM Back Squat (technical max)
then
3x 8 @90-92,5%of 8RM
rest 2min
3 sets
ME in each ring row drop set
(High angle / middle angle / low angle)
Rest 60s
8-12 Feet elevated pike parallete pushups
(Scale with no paralettes/ regular pushups)
Rest 60s
Amrap4
8-10 tuckups
8-10s RKC plank
8-10 bentover reverse flys (small plates)