Mobilize, then:
Two sets of:
Hollow Body Swings x 10 reps
Single Arm Circles x 10 forward/backward
Ring-Rows x 10 reps
A.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
followed by . . .
If you have Ring Muscle-Ups, then:
Every minute, on the minute, for 15 minutes:
Minute 1: Pop Swing x 5-6 reps
Minute 2: Peek-a-Boo Swings x 5-6 reps
Minute 3: Muscle-Up x 1-3 reps
If you don’t have Ring Muscle-Ups, then:
Every minute, on the minute, for 15 minutes:
Minute 1: Pop Swing x 5-6 reps
Minute 2: Peek-a-Boo Swings x 5-6 reps
Minute 3: Ring or Stationary Dips x 3-5 reps
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk @ 70-75% of 1-RM Power Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
C.
Against a 2 minute clock for max reps:
2 Rope Climbs or 6 Strict Pull-Ups
15/12 Calorie Ski-Erg or Row
Max-Rep Toes-to-Bar
Rest 60 seconds and repeat for a maximum of FOUR sets
On the 4th set the time is extended to 3 minutes.
Go until 75 reps of Toes-to-Bar are complete or until you have completed 4 intervals
D.
For quality and muscle activation:
100 Banded Face Pulls
Engine Accessory Option
Against a 90 second clock:
10/7 Calorie Row
12 Wall Ball Shots
Max Calorie Assault Bike in the remaining time
Rest 2:30 between sets and continue until you have accumulated 100/70 calories on the bike OR a total of SIX sets.
35-54: 20/14 lbs to 10/9′ target