Movement Prep.
HS Walk
-20 Kick Ups to Wall
-HS Walk with 1 or 2 Partner (Pipe)
-HS Walk
-HS Walk with obstacles
Bar MU
-kipping Swings + Push Ups
-Box Bar MU
-Banded Bar MU
-Bar MU
Tabata Hollow Hold
4 sets of:
5 Bulg. Split squats (2xDB´s in hands - heavy!)
rest 30sec. before the other side
4 giant sets of:
6-8 tempo Front Squats @ 3110
8-12 stick crunches
10-12 DB-rom. DL (2xDB´s)
20sec. side plank + abd. (each side)
rest 1-2min
EMOM 5:
3 Hang Muscle Snatch
EMOM 5:
1 Snatch High Pull + 3 Hang Snatch Pulls
Every 90sec for 10:30min (7 sets):
3 Position Snatch (all from floor, catch in high Power, low Power and Squats Position)
A) For Time:
1000/900m row
100 DU (200 SU)
30 Burpee
100 DU (200 SU)
1000/900m row
(15min cap)
Rest 5min
B) 15min Air Bike for max cal
* every 90sec 100m Med Ball run, starting with run @0:00
Every 2min for 32min (4 rounds):
1. 400m run
2. 2 rounds of Cindy
3. 500/450m row
4. 3 MU 6 BBJ over (30/24'') 9 DL (100/70kg)