Two sets of:
Banded Tricep Stretch x 45 seconds per side
Banded Pec Stretch x 45 seconds per side
and finish with . . .
Banded Push-Ups x 25 reps
A.
One set of:
Ring Swings (small) x 8 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Rowing Transition Lifter Swing x 5 reps
Option 2 –
Every 20 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifter Swing x 1 rep
Interval 2 – Pop swing x 1 rep
Interval 3 – Muscle-Up x 1-2 reps
B.
Every 45 seconds, for 6 minutes (8 sets):
Banded Deadlift x 1 rep @ 45% of 1-RM Deadlift on the Barbell + 25-30% Band Tension of 1-RM Deadlift at Lockout
*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 7 minutes, for 28 minutes, complete (4 sets):
Row x 750 Meters
Strict Handstand Push-Ups x 10/8 (scale accordingly)
Wall Ball Shots x 15 reps (make these unbroken)