14 alt. Leg cycling in Hollow body position (One Arm KB hold)
7 plank rotations
20m One Arm KB Farmers walk
10 Rope Climbs
After every attempt do 4 High Box jumps
(TC 10min)
3min rest
60 TTB
Every time you break do 12 Jump Air Squats
(TC 7min)
6min Amrap:
20 DU`s
20m Heavy Farmers walk
4 sets of:
1-2 legless Rope climbs
8-12 DB - Bench Press
- rest by feel -
4 sets of:
ME Push ups (no pause at the top)
10 DB bent over rows (wide)
15 pull aparts
rest 30sec.
Alt. Tabata of:
Burpees
KBS (24/16kg)
- 4sets each -
Emom5
4xSottspress from FR
Rest 1 min
Emom5
3xTall clean + strictpress
Rest 1
Emom5
2x hang clean + pushpress
Rest 1 min
Emom5+
1 clean and jerk
3rounds:
4sets:
3*20sec row (easy-moderate-fast)
90sec rest
4sets:
3*20sec bike (easy-moderate-fast)
90sec rest
Kb/ball/barbell smashing fullbody