4 sets of:
6-8 Double KB-rev. lunges
rest 60sec. after each leg
4-6 (wtd.) Chin ups
rest 60sec.
- go heavy! -
7min AMRAP of:
10 WB (9/6kg)
10 alt. DB-Snatches (22,5/15kg)
10 T2B
4 sets of:
10 (heavy) Ring rows
10 DB-Bench Press
- go heavy for each but leave 2RIR -
In teams of 2:
3 rounds of:
15/12cal Bike
1 round of "Cindy"
18/14cal row
1 round of "Nate"
200m run
1 round of "Macho Man" @ 70/47,5kg
- go as YGIG per movement -
- 30min cap (scale reps, weight ect. as needed to finish) -