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:
Run 600 Meters
Muscle-Ups x 10 reps
Run 400 Meters
Muscle-Ups x 5 reps
B.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2 minutes between sets
C.
For 25 minutes rotate through the following exercises @ 60-70%:
6-line (3dn/3back) Reverse Sled Drag
2 minutes of Assault Bike @ 60-65/50-55 RPM
30 Russian Twists
2 minutes of Row on Concept2
*dont spike your heart rate, keep it consistent*