Mobilize, then:
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)
A.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 45 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 15 seconds of Ring Muscle-Ups
Minute 4 – Rest
If you have 3 or less unbroken Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1: 45 seconds of Ring Muscle-Ups
Minute 2: 30 seconds of Box Jump to Full Support
Minute 3: 15 seconds of Ring Muscle-Ups
Minute 4: Rest
If you don’t have Ring Muscle-Ups, then complete the following:
Every minute, on the minute, for 4 minutes:
Minute 1: 45 seconds of Cast Swings
Minute 2: 30 seconds of Snap Pulls
Minute 3: 15 seconds of Box Jump to Full Support
Minute 4: Rest
ALL OPTIONS ARE FOLLOWED BY. . .
Skill-Based Movement Primer
Every 3 minutes, for 12 minutes (4 sets) for times:
15/10 Calories of Rowing
20 Single-Arm Overhead Dumbbell Walking Lunges (35-54: 50/35 lbs; 55+: 35/20 lbs – 10 each arm)
B.
Two-Three sets of:
Jump to Split Drill x 4-5 reps
followed by …
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 95+%
C.
Every minute on the minute for 32 minutes (8 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 10 Dumbbell Power Cleans (50/35 lbs)
Station 3: 12-15/9-12 Calorie Assault Bike
Station 4: 6-8 Burpee Pull-Ups