Three rounds:

60sec bike or row

10 banded rotator cuff L + R

5 wall angels

Warm-up 2:

In an 8 min cap, complete in unbroken sets:
10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10

Double unders

Body control:

Reverse tabata bridge/back arch hold. 10sec on, 20sec rest. If this is too intense from the floor, put your feet on a box or other raised surface. 


Evey 3 min for 5 sets, perform a max set (-3) of C2B pull-ups. The aim is to build some volume without maxing out completely. Use the rest time to stretch and relax, and focus on performing quality reps during the set. Scale to regular pull-ups if required.


Using a friend, perform 10 x 2-3 deficit strict HSPU on paralettes. Your friend is there to help you come out of each rep, without doing all the work. No friend? Perform 10 x 1-2 negative HSPU to a deficit. Watch your neck!!


EMOM 10:

Odd: # strict T2B OR k2e

Even: 20m suit case carry L, then return 20m on R. Aim for a weight that is challenging but can be performed unbroken for 20m.

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