Partner Assisted Shoulder Stretch-60secs
Partner Assisted Dead Hang Stretch- 2 Sets of 10-15secs
-60sec Row or Bike
-40 Straight Arm Jumping Jacks
EMOM-every 2mins for 16mins
1st Set- 100M Farmer Walk
2nd Set- 100M Slam Ball Bear Hug Walk
*Go as heavy as you can but aim to hit all sets unbroken, WALK!!! DO NOT Run…..these should be heavy, going light on this stuff does nothing! Get Strong!
-5 L-Seated DB Presses (35/20) (+45/30)
-10 Floor Presses
-20 Alternating Plank DB Rows
-25/20 Cal Row OR 18/13 Cal Bike
*Goal is to use the same weight throughout all exercises, dont get sloppy and lose form….youre working on your conditioning here but also on building the muscle, no short cuts!!!
-Practice your Double Unders 10mins then roll out your Calves!