24min EMOM
1. 15/12cal Bike
2. 10 Burpee BJ over (24/20'')
3. 15 KBS (32/24kg)
3 sets of:
30sec. Miniband walk
30sec. Hollow rocks
30sec. pull apart hold
4x 6 @~55% +10/5kg tempo 31X1
rest 1-2min
Find a heavy set of 5 reps. (10/5kg mare than last week)
Every 8min for 24min (3 sets):
400m run
10 DL (125/85kg)
20 BJ over (24/20'')
10 MU
20 DB-Front Squats (2x22,5/15kg)
3 sets of:
30m single arm Farmers walk (pro Seite)
6-10 strict leg raises
10-20sec. Hollow hold (on hands and feet)