Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by …
Every minute, on the minute, for 15 minutes:
Minute 1: Cast Swings x 5-6 reps
Minute 2: Pop Swing x 5-6 reps
Minute 3: Muscle-Up x 1-2 reps (ring pull-up scaled)
followed by:
B.
Every 45 seconds, for 7:30 minutes (10 sets):
*little heavier than last week, same band tension*
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
C.
Every 5 minutes, for 25 minutes, complete (5 sets):
Run 400 Meters
Ground-to-Overhead x 10 reps 135/95
Toes-to-Bar x 10 reps