Mobilize, then:
2 sets:
:30 sec band pull-a-parts
:30 sec v-ups
:30 ski erg
A.
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Wall climb x 1 rep + Hand plank x 10 seconds
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) complete:
1 – Handstand Push-Up Negatives x 3-5 reps @ 50A1
2 – hand plank shoulder taps x20
B.
Every 90 seconds for 9 minutes (6 sets):
Deadlift x 3 reps @ 60%
Please focus on speed as you pull from the floor, then reset at the bottom (no touch and go)
C.
Every minute, on the minute, for 24 minutes (8 sets):
Interval 1 – 12 Wall Ball Shots (20/14 lbs to 10′ target)
Interval 2 – 10/8 Calorie Assault Bike
Interval 3 – 4 Bar Muscle-Ups