Warm-Up.
Overhead Movement Prep

Followed by…

Three rounds of:
Assault Bike x 10 calories
Donkey Kicks x 5

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Prone Plank x 45-60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Lateral Box Step-Ups

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Maciej KrawczykDan Greyman Recent comment authors
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Maciej Krawczyk
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Maciej Krawczyk

A. Landmine @ 20 kgs
B. 5 rounds + 4 reps

Dan Greyman
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Dan Greyman

Warm-up completed
A.
Subbed kneeling db press instead of landline press
@ 20 kg db
B.
Subbed seated box press with 2 x 20kg db
Total rounds @ 4 rnds + 5 rps