4x 4 @ tempo 31X1 @ ~ 75%
rest 1-2min
Find a heavy weight for 10 reps.
3 rounds not for time of:
30 walking lunges
15 Good Mornings (20/15kg)
10 stick crunches
4x 6 @ ~55% +5/2,5kg tempo 31X1
rest 1-2min
Find a heavy set of 5 reps.
Not max!
Every 6min for 24min (4 sets):
400m run
10 alt. DB-Snatches (30/20kg)
20 C2B
10 Thrusters (60/40kg)
3-4 sets:
ME L-sit
40m Double KB-FR carry
12x partner Seitstütz (pro Seite)