Rope Climb practice
Or
12min Amrap:
1 (Legless) Rope Climb
12 Burpees
4 High Box jumps
3 rounds:
10 DB Bench Press
20m KB FR carry
60sec rest b.r.
3 rounds:
10 Bent over DB row
20m One Arm KB carry (each side)
60sec rest b.r.
6x 2 @ Tempo 41X2
Start @ 70% and work up by feel
3x 6 ( each side - rest 60 after each side)
Barbell in back rack. Go heavy!
3 sets of:
8 single leg good mornings (each leg)
10-20sec L-sit
5-10 strict leg Raises
Medball toss normal and backwards
1. 5 high hang vertical snatches (light)
2. 3 hang snatch pulls
3. 1 hang pause snatch (2s pause in bottom)
Max effort bottom hold Overhead squat with empty bar (4min cap)
In Teams of 2 as YGIG per movement:
0:00-10:00 Min
35 DU`s
10/7cal Bike
1min rest
11:00-21:00 Min
8-10 Burpees
10/7cal Bike
1min rest
22:00-32:00 Min
10 Box jumps
10/7cal Bike
Knees and elbows