15 min warm up - aerobic and light
(1 min row, 1 min AD, 1 min skipping, 1 min run, 1 min D-ROM x 3)
+
20 reps at your pace
- dead hang to inverted - stick chest through and pause 1 sec at top, control lowering through scapulae
+
HS hold into front roll onto mat, walk back x 5/set; rest 1 min x 3
+
L sit in rings - accumulate 120 sec - shoulders down, neck tall!
+
10 min aerobic cool down
(1 min row, 1 min run x 5)
PM
2 sets of 3 min amrap @ 90%:
5 perfect push ups
5 toes to bar
20 DU's
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
25 m bear crawl
25 m farmers walk - 35# DB/h
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
row 100 m
5 burpees
(rest 3 min b/t each 3 min set)
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