Row 1000m OR Run 800m
Elbow Circles x 10 each direction
Arm Circles x 10 each direction
Up and Back Overs x 10
Corkscrews x 10
Band Pull-Aparts (Overhand) x 20
Band Pull-Aparts (Underhand) x 20
Mini-Band External Rotations x 10
Hollow Body Position Hold - 2 x :30
10 Sets of 3-5 Reps. Start at bodyweight, then add weight using dumbbells or chains.
If unable to perform strict pull-ups, complete 4 sets of Pull-Up Negatives with 10 second descent until failure is reached. Then complete 4 sets of :30 Dead Hang Hold on the bar.
3 Rounds For Time:
30 Kettlebell Swings – 24kg/16kg
20 V-Sit Kick Outs