4 sets of:
6 reps @ ~ 75-80%
3 sets of:
12-16 alt. Front rack Box step ups
6-8 single leg neg. in hollow pos. (+ band)
3 rounds of:
10 rom. DL
20m sinlge arm Farmers walk (each arm)
rest 60sec.
5 sets of:
3 below knee Snatches
start @ 70% and work up in weight (not max)
3x 10 @ 60%
rest 1-2min
5 rounds of:
50/40cal row
50 DU´s
15 Burpees
15 russ. KBS (24/16kg)
- 25min cap -
3 sets of:
30 walking lunges (BW)
8-10 single leg rom DL with DB (each leg)
10-15x Hochstechen