3x 5 @ ~70%
tempo X140 rest 1-2min
4 sets of:
12-16 DB walking lunges (in Farmers pos.)
rest 30sec.
6-10 strict T2B
rest 30sec.
5 sets of:
15/12 cal row
20m single arm Farmers walk (pro arm)
rest while partner rows
4x 8 @ tempo 3030 ~45%
rest 90sec.
Find a mod./heavy set of 20.
15min AMRAP of:
30 WB (9/6kg)
15 P. Cleans (60/40kg)
10 Bar MU
60 DU´s
3 sets of:
10-20sec. L-sit
20m Double KB front rack carry
10 palloff press (pro Seite)
rest 60sec.