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.
At increasing intensity:
1000 Meter Row
50/35 Calorie Assault Bike
800 Meter Run
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1
Minute 3 – Alternative V-Ups x 20 reps
Minute 4 – Front-Leaning Rest on Rings x 45 seconds
Minute 5 – Band Pull-Aparts x 10 reps @ 2020
C.
Complete as many rounds and reps as possible in 30 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Kettlebell Swings
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Plyo Push-Ups to Plate