3 sets
12/10 Calorie Air Bike
15 GHD Sit Ups
12/10 Calorie Air Bike
8 Sandbag over shoulder or Power Cleans @65-70% of 1rm (singles)
12/10 Calorie Air Bike
15 Toes to bar
Rest 5min Between Sets
Bike should be done under 45s each time so mod/fast pace every time on it. Keep unbroken set on ghds, toes to bars in 1-3 sets.
Sandbag or normal power cleans should be done in mod/fast pace and in singles.
Time target 5-6 min, cap 8 min.