1a) 0:00 – 12:00 – 12 minute EMOTM:
Odd – 5-10 Push-ups + 10-20 second Bottom of Push-up Hold
Even – 3-5 Strict Pull-ups + 10-20 Hollow Rocks
Pick reps you can maintain for all 6 cycles. For the Push-up Hold the goal it to be just off the floor.
1b) 15:00 – 30:00 – Every 1:30 x 10 sets:
3 Push Press +
10 Kettlebell Upright Rows +
15 Hollow Rocks
Push Press build loading as deemed fit. For the KB Upright rows, this is a single Kettlebell with both hands on the bell. Use a weight that allows you to keep things strict.
1c) 30:00 – 40:00 – AQAP:
2k Row/Ski OR
4K C2 Bike OR
4800m Assault Bike OR
1 Mile Run
2) Band Pull-Aparts: 100 Reps
Switch between over and underhand every 10 reps. Focus on position over speed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE