(18-20 minutes)
:30/:30 Post Pec Stretch
8 Kneeling Thoracic + Archers
8/8 Knees Over Toes
8/8 Pistol Ups
Then, cycle:
8 Scap Pull Ups & Kip Swings
1-2 BMU or 3 Pull Ups & Dips
2/2 Pistols
5 DB Bench Press
20 Bicycle Crunches
:30/:30 Post Pec Stretch
8 Kneeling Thoracic + Archers
8/8 Knees Over Toes
8/8 Pistol Ups
Then, cycle:
8 Scap Pull Ups & Kip Swings
1-2 BMU or 3 Pull Ups & Dips
2/2 Pistols
5 DB Bench Press
20 Bicycle Crunches
Buy-in: 500m Row
5 rounds:
3 BMU or 6 Pull Ups & Dips
8 DB Bench Press
10 Pistols, alternating
50 Bicycle Crunches
Buy-out: 500m Row
5 rounds:
3 BMU or 6 Pull Ups & Dips
8 DB Bench Press
10 Pistols, alternating
50 Bicycle Crunches
Buy-out: 500m Row