60 sec row or ski @mod pace
10 banded lat pull down behind neck, facing floor
10 jumping ring dips
B1. Tall kneeling shoulder extension
10 rep with 3 sec hold at top *pull hard at top*
B2. 5 excentric chin ups
*hold 3 sec at bottom*
3 reps weighted @ as heavy as you can
10 OHS @95/65
10 Burpees over bar
RND 1 = 10/10
RND 2 = 12/12 etc
There are 6 rounds. If you feel you’ve hit a rep scheme that will be challenging to hold, stop there
1 / 2 climb
1 full rope climbs
In the same minute
8 straight arm flys @ heavy
8 straight arm pull overs @ heavy
3 power clean @70% of your clean
6 jumping squat @30% of your back squat
5/5 Bird dog
Single DB Bench supported back extension
5/arm with bench under mid rib cage
5/arm with bench under rib cage
5/arm with bench at the hips
1. Lie prone on a bench. The bench should end under your mid
2. Place a small weight in one hand.
3. Flex and extend the cantilevered portion of the spine (portion
of the spine that is hanging).
4. Move your body higher on the bench so it finish under the rib
5. Repeat step 2 and 3.
5 reps per hand holding the db.