Two sets of:
Banded Lat Stretch x 45 seconds per side
Banded Tricep Stretch x 45 seconds per side
and then …
Forward Arm Swings x 10 reps
Reverse Arm Swings x 10 reps
Bear Hug Arm Swings x 10 reps
Over and Back Arm Swings x 10 reps
A.
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Ring Muscle-Up x 2 reps
or anyone who does not have a muscle-up:
Banded Muscle-Up x 2 reps
B.
Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 80-85% of 1-RM C&J
C.
Row 1000 Meters
Push-Press x 10 reps (155/105 lbs)
Kettlebell Swings x 20 reps (24/16 kg)
Rest 3 minutes and then …
Row 750Meters
Push-Press x 20 reps (135/95 lbs)
Kettlebell Swings x 40 reps
Rest 3 minutes and then …
Row 500Meters
Push-Press x 30 reps (115/75 lbs)
Kettlebell Swings x 60 reps