Row 500M (Hard, but not Maximum Effort)
While Resting Perform
10/Arm Bent Over Dumbbell Rows (75#/55#)
8 Banded Bench Press
Above & Beyond
1 Minute/Arm Twisted Cross
1 Minute/Arm Saddle Leg with Eagle Arms
1 Minute/Arm Saddle Legs with Archer Arms
Seated Box Jump
*5 Minutes working up to a high, but not maximum height.
3 X 3 Hang Power Clean
*Work to a technically perfect load and hold for all 3 sets across.
Work to a heavy single above 90% of your 1RM
5 X 3 Backsquat @ 80%
3 X 10/Leg Kossacks Squat
*Main focus is on form and range of motion. If you cannot get good depth do not load.
7 X 500m Run
* Rest / Walk 500M Between
Accumulate 1:30 in False Grip Hang