M-1: 4 Sets (Not For Time)
10 BB Front Rack Box Step ups AHAP (5/side)
0:15-0:30 L-sit Hold on bar
***If they cannot hold L-sit then have them hold knee raise.
***If not knee raise have them do Straight leg sit-ups.
*** Hip Crease on Box Step up should be right at or just above 90 degrees.
*** Straight torso on box step-ups, if athlete is having to lean forward/really use back leg then have them lower weight
M-2: For Time:
DB ""Man Makers""
*400m Run after each set
""plank"" burpee to DB thruster (aka no rows or pushup)
Target time: 14:00-18:00
*This is meant to be an ABSOLUTE GRINDER. Just keep moving. So weight should not be the limiter.
Man Maker- 1 pushup + 1 DB row/ arm + 1 Squat Clean Thruster
*https://www.youtube.com/watch?v=iMNnvhg1JcM (DB Man Makers)
*For those who can't do pushup have them do knee pushups.