Find a heavy triple
3 sets of:
6-8 tempo split squats (Back rack) 3110 (pro Seite)
rest 90sec.
In Teams of 2:
6min of:
30m Double KB-Front rack carry (heavy)
while partner bikes max cal
palloff ABC
30 band pull aparts
palloff ABC (andere Seite)
30 band pull aparts
5 sets of:
3 Hang Cleans
@ ~ 70-75%
3x --> 20 reps @ last weeks weight or +2,5/5kg
rest 60sec. (fast tempo)
Row:
4 sets of:
200m fast
300m mod.
100m easy
300m mod.
200m fast
rest 2min
3 sets of:
6-8 tempo split squats 3110 (each leg - + KB´s in FR)
10-12 Parnter Beinbeuger
20-30sec. palloff hold (each side)