Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
For time:
60/40 calorie Assault Bike
40 Handstand Push-Up
*If you are not participating in the open then please do not do kipping handstand push-ups. Instead, substitute with push-press.
B.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Rest 3 minutes between sets
Followed by…
Every minute, on the minute, for 8 minutes:
Back Squats x 2 reps @ 85%
C.
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 5 Hang Squat Snatches + 10 Hand Release Push-Ups
Minute 2 – 10 Toes-to-Bar + 20 Double-Unders
Minute 3 – 6 Dumbbell Burpee Box Step-Overs (all athletes use a 20″ box)