3:00 Echo bike / 3:00 Run @ easy
2:00 Echo bike / 2:00 Run @ moderate
1:00 Echo bike @ moderate hard
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build up to workout weight on hang snatch/front squat
– Practise other movements between sets
+
Once through
0:30 Echo bike
5 Hang snatches @ 52.5/35kg
15 Wall balls @ 9/6kg
0:30 Echo bike
5 Shuttle runs
5 Chest to bar pull-ups
5 Front squats @ 52.5/35kg