I. Warmup / Skill
20 minutes of prehab stretching or Romwod, then:
A1. 5x3 Kipping HSPU (rest 30s)
- Use last year's standard and practice making heel contact above the tape mark consistenctly. Don't cheat, make it a difficult measurement so you can get used to a potentially narrower hand placement.
A2. 5x8 Prone Batwing Row (21x2 tempo) (rest 60s)
- Start flush with the ground and build in deficit each set.
II. Barbell Cycling
Every 2 minutes for 10 minutes (5 sets):
1. 10 x 95/65#
2. 5 x 155/110#
3. 4 x 185/130
4. 3 x 205/145#
5. 2 x 225/155#
- Try to do these without a re-dip. Meaning, the second the barbell touches the shoulders, bend the knees to absorb the weight, then continue upward into your next rep.
Assault bike for 20 Minutes (10 sets):
90s at a recovery pace
20s at 70-75% effort
10s at 80-85% effort
- Every 4 minutes stop to do the following:
Smile at your training partners and pat yourself on the back for making yourself do another effective and equally mind-numbing assault bike workout.