FITNESS
Warm-Up.
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Followed by…
One or Two sets w/ empty bar:
5 Clean Deadlifts, 5 Muscle Cleans, 5 Press In Split Jerk Position
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Squat Cleans, 3 Front Squats
3 Squat Cleans, 3 Sotts Presses
*Every new line means take a short break before moving to the next movements
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)
B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Dumbbell Push Press in remaining time
Rest 3 minutes, and repeat for a total of three (3) sets.