I drew you a picture!
Warm up:
- 20 Band pull aparts, 10 push ups, 20 trx rows x 3
- Row, Bike, or Jump rope for 3 min
A.
Bench Press & Bar MU
You have 12 min to hit a max 3 rep bench press while doing 5 bar muscle ups between each bench set. If you have not progressed to a BMU use a box and work the kipping motion and do a pull up to the stomach (or try)
B.
Cone drill:
1. Start in staggering formation,Sprint on the outside of the cone return on the inside of the cone EMOTM. Add one lap until you can no longer make it.
Rest 4 min
2. Side shuffle, back peddle, sprint, side shuffle. EMOTM until you can no longer make it.