6x 6 @ tempo 31x1 @~ 60%
rest 1-2min
4 sets of:
12 Partner Beinbeuger YGIG
4 sets of:
15/12cal Bike sprint
20 walking lunges (Double KB-Front rack or Goblet pos.)
20 russ. KBS
rest 1min
5 sets of:
3 Cleans
start @ 70% and work up in weight
3x --> 20 reps @ last weeks weight or +2,5/5kg
rest 60sec. (fast tempo)
Every 5min for 25min (5 sets):
20/15cal Bike
400m run
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)