4 sets of:
5 Front Rack reverse Lunges (pro Bein - erst 5 rechts dann 5 links)
go heavy across
Every 4min for 24min (6 sets)
250/200m row
15 KBS (32/24kg)
15 BJ over (24/20'')
- scale as needed to finish sub 3min for first set -
E2MOM for 10min (5 sets):
5 DL @ 60% + 2-3 rope climbs (versetzt starten)
6 x 30sec. on 30sec. off - Bike
rest 1min
6 x 30sec. on 30sec. off - Double KB - Front rack walking lunges (2x 20/12kg)
rest 1min
6 x 30sec. on 30sec. off - Burpees
rest 1min
6x 30sec. on 30sec. off - DB Clean and Jerk (2x 22,5/15kg)
- an verschiedenen Stationen starten -