Mobilize, then:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
and finish with …
Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck)
A.
Perform two rounds @ 70-75% effort of:
40/30 Calories of Assault Bike
Handstand Walk (75-Foot or 12 Wall Climbs)
B.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – 45-Second of this complex:
Target Reach Swing + Bar Muscle-Up
OR
Target Reach Swing + 2 Chest-to-Bar Pull-Ups
Minute 2 – 45 seconds of Double-Unders or Single-Unders
Minute 3 – 30 seconds of Toes-to-Bar
Minute 4 – 30 seconds of Push-Press
105/75 lbs
C.
Every 4 minutes, for 24-32 minutes (6-8 sets) for times:
17-20/12-15 Calorie Assault Bike
17-20/12-15 Calorie Row or Bike Erg
17-20/12-15 Calorie Ski-Erg or Burpees