Max load for 3 reps
For Weight
10, 8, 6, 4, 2 @ work up in weight
then 1x ME @ 70% of 2rep
3 sets of:
30m single arm DB OH - carry (each arm)
10-15 Ring rows
je 15-20sec. Y-W-T hold
rest 60sec.
10min EMOM
1. 1-2 DL @ 95%
2. 4-8 Def. HSPU
4 sets of:
20/15 cal Bike
15 T2B
10 DL (125/85kg)
15 strict HSPU
400m run
rest 4min after each round
- 30min total time cap -
3-4 sets
20m Death March (2xDB)
10-15 sec. L-Hang
40m KB-Front rack walk (2xKB)
10 palloff press (pro Seite)