4-6 Sets 1a/ DB RDL with Band x 6

1b/ BB Glute Bridges x

6-8 Sets

2a/Seated bench weighted squat jumps x 5

2b/ Band Resisted Deadbug x 30sec

Complete as many reps as possible in 7 minutes of:

3 DB thrusters 20/15kg 3 chest-to-bar pull-ups 6 DB thrusters 20/15kg 6 chest-to-bar pull-ups 9 DB thrusters 20/15kg 9 chest-to-bar pull-ups 12 DB thrusters 20/15kg 12 chest-to-bar pull-ups 15 DB thrusters 20/15kg 15 chest-to-bar pull-ups 18 DB thrusters 20/15kg 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.