3 rounds
30sec hang
10 plank rocks
5 backroll to straddle
15sec side plank
10 Ring Rows
5 burpee broad jumps
3x lunge ext + rot each side
3 sets of
10-20sec ring support on top
10-20sec Chin over bar hold
10-20sec ring support at bottom
8 chinese KB rows Each arm
4 sets
20-30sec HS-hold
6-10 strict T2B
6-10 tempo Push ups 3111
15 band pull aparts
20m FR/FW carry (2xKB - each side)
In teams of 3:
5 sets of: 2min on 4min off (30min - 1 works 2 rest)
30sec. ME cal Bike
10 DB facing Burpees
10 DB Hang squat cleans (2x 22,5/15kg)
ME C2B pull ups
Row 5min
Rest 2min
3 rounds
2min row
100m easy run
Rest 2min
4 rounds
90sec row
100m easy run
Rest 2min
5 rounds
1min row
100m easy run
Rest 2min
6 rounds
30sec row
100m easy run
Rest 2min
5min row