ME Ice Cream Makers
10-20sec Banded hollow body flutter kicks
10 Back extensions on GHD (weighted)
10 V to W hold
5 Pull ups
10 Push ups
15 Air Squats
15-20 Band pull aparts
4 sets of:
6-10 tempo chin ups @ 2020 (scale with band or help of partner/Ring Rows)
6-12 tempo Par. Push ups @ 2020 (scale with bar in rack)
3 rounds of:
400m run
12 alt. DB-Snatches (30/20kg)
12 Burpee over DB
- 13min cap -
6 min work on
Seated hurdle jump to vertical leap
6 sets
1 snatch balance
1 ohs
Rest 1:00
6 sets
3 snatch high pulls
Rest 1:00
3 sets
6 crossover db musclesnatch (3 each side)
45s banded wallsit with db
3 rounds of:
6min
Row/Airbike/SkiErg/BikeErg
then
100 DU`s
60 Air Squats
20 Burpee over Paralett
1min rest
Long hip flows + hip trigger