Mobilize, then:
Every 90 seconds, for 3 minutes, complete (2 sets):
Nose to wall hs hold x 60 seconds
and then …
Emom 5
Strict hspu x 2-5 reps
and then …
Every minute, on the minute, for 10 minutes, complete (5 sets):
1 – Stationary Dips x 6-8 reps @ 2111
2 – Double-Under or Single-Under Practice x 30 seconds
Five sets of:
Pause Deadlift x 5 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel but don’t go above 80%)
Rest 2-3 minutes
Every 90 seconds, for 30 minutes (5 sets):
1 – 20/15 Calories of Assault Bike or Row
2 – 20 Wall Ball Shots 20/14
3 – 200 Meter Run
4 – 15 T2B
*scale accordingly, should have :30 rest each round, at least in early rounds