400m Jog
500m Row
+
10/side Xiao Pengs
2 Scapular swimmers (prone position)
30-second hang from a bar w/ ribs locked down
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
10 Pike T-extensions
+
Build to workout weight for all DB movements
* practise 1-2 rope climbs and 2 sets of toes-to-bars between DB work
+
Once through
20/15 (cal) Row
6 DB Shoulder to overheads @ 2 x 22.5/15kg
6 Toes-to-bars
6 DB Squats @ 2 x 22.5/15kg
200m Run
3 DB Devil’s presses @ 2 x 22.5/15kg
1 Rope climb
6 DB Box step overs, 20″ @ 2 x 22.5/15kg