A. Warm Up
2 rounds
15 Hollow Rocks
15 Super man rocks
2 rounds
6 Burpees
18 lunges alternating on spot
B. Activation
For Quality (10 min Cap), working through:
30 DU/60 Singles
20 Ring dips/ ring push ups/ push ups/ scaled push up
10 Strict T2B/ V-snap
C. Strength
Strict Press
Build to a 1RM doing 1 rep OT2min for 5 sets/10min
Weighted Pull Up (throat to bar) - use the least amount of band tension and record if using assistance
Build to a 1RM in 5 mins
D. Conditioning
10 rounds
30 sec Sit ups
30 sec Swings @ 32/24kg
Record totals.
E. Cooldown