6 sets of:
5 reverse lunges (each leg)
- rest by feel after both leg (work up in weight) -
10min AMRAP of:
20 Goblet Squats (32/24kg)
20 russ. KBS (32/24kg)
50m single arm Farmers walk (32/24kg)
10-20sec. L-sit
8-10 palloff press (each side)
- go until you accumulate 1min in L-sit -
20min of:
30sec passive hang from bar
15 band pull aparts
10 scap push ups
10 alt. rev. lunges + rot.
10 glute bridges
200m run
10 Goblet Squats (22,5/15kg DB)
10 Push ups
10 Ring rows
row 300/250m
- move easy RPE 6 or lower (rest as needed between movements) -