4* 3-5rounds:
1 Skin the Cat
1 Leg Raise to Inverted hang
4 sets:
5-10sec Inverted hang decent
3 sets:
5-20sec Chin over Bar hold
5-20sec Ring Position (Top) hold
3 sets:
5-15 Dumbell Push ups
30sec rest
10-16 Dumbell rows (Push up position)
30sec rest
30sec One Arm DB Farmers hold right + Left Side
30sec rest
4x 8 @ 70-75%
10 rounds of:
15/12 cal row
15 WB (9/6kg)
YGIG pro Runde (Teams of 2)
- 25min cap -
find 5RM Powerclean
Find max for 3x 1 1/4 Frontsquats + 1 Jerk
10x10 banded kbs with 10s rest
4* 20sec on/ 40sec off
2min rest
4*30sec on/ 30sec off
2min rest
4*40sec on/ 20sec off
2min rest
4*50sec on/ 10sec off
///