4x 8 @ tempo 30x1
rest ~2min
In Teams of 2
20min AMRAP of:
300/250m row
8 C2B
8 alt. DB-Snatches (30/20kg)
- YGIG pro Runde -
Work up to a heavy triple for the day
then 3x 8 @ 70% of triple @ 30x1
rest 90sec.
10min EMOM
1. 3-6 MU
2. 10-20m HS-walk
10min AMRAP of:
10 Pull ups
20 Air squats
10 Push ups
20 Walking lunges
3 sets of:
5 strict (wtd.) pull ups
8-12 DB Bench Press
10-15 ring rows
rest 90sec.
then teraband rot.