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: Pop Swing x 5-6 reps
Minute 2: Peek-a-Boo Swings x 5-6 reps
Minute 3: Muscle-Up x 2-3 reps
B.
Every 45 Seconds, for 7:30 Minutes (10 sets):
Deadlift x 1 rep @ 75%
*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 minute, on the minute, for 30 minutes:
Minute 1 – Row x 15/12 Calories
Minute 2 – Assault bike x 12/10 Calories
Minute 3 – Toes-to-Bar x 12 reps
D.
Two sets of:
Glute Ham Raises x 6-8 reps @ 3011
Rest 45 seconds
Elevated Y’s, T’s, W’s x 8 reps each
Rest 45 seconds