4 sets of:
6-8 close grip Bench Press @ ~70-75%
rest 30-60sec.
8 KB-Chinese rows (each arm)
rest 1-2min
4 rounds of:
30sec. ME Bike for cal
30sec. ME Par. facing Burpees
rest 1min (Partner works while you rest)
3 sets of:
8-10 ring rows (hold 2sec. at top)
15 band pull aparts
rest 60sec.
6x 2 (add weight from last week - 1-5kg by feel)
rest 1-3min
Find max weight of 5 reps. (add weight from last week).
20min EMOM
1. 18/14cal row
2. 30 DU´s + 12 HSPU
3. 8 DB Hang Squat Cleans (2x22,5/15kg)
4. 10 BJ over (24/20'') + 10 T2B
3 sets of:
10-20sec. L-sit
10-15 Hollow rocks
20m FR-carry 20m Farmers walk (each side - single arm)
rest 60sec.