WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION
A. Sots Press 5-7 reps x 4 sets; rest 2 min
B1. chest to wall hold x 30-60 sec x 3 sets; rest 90 sec.
B2. Hanging leg raises to parallel either on stahl bars or more advanced on bars @ 3111 x 5 reps x 3 sets; rest 90 sec
C. AMRAP kiping hspu in 30 sec
rest 30 sec
4 sets
Make sure you rest exactly 30 sec on your last set and then go straight into part D.
Less advanced on hspu do 60 sec AMRAP and rest 60 sec.
Beginners: Strict barbell press from rack 30 sec AMRAP and rest 30 sec x 4 sets
D. 2000 meter row for time
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