28min EMOM
1. 50sec. row for cal
2. 40sec. of Par. facing Burpees
3. 1 round of: 6 pull ups 9 russ. KBS (24/16kg) 12 Goblet Squats (24/16kg)
4. rest
Additional 5-10min activating warm up for the whole group
4 sets of:
6-8 Bulg. Split squats (2xDB´s in hands - one side)
rest 30sec.
1-4 strict MU (scale to partner assisted strict MU or neg. MU for 1-3 reps/ 2-4 strict ring Dips with 2sec. pause in the deep bottom pos.)
rest 60sec.
6-8 Bulg. Split squats (2xDB´s in hands - other side)
rest 30sec.
1-4 strict MU (scale to partner assisted strict MU or neg. MU for 1-3 reps/ 2-4 strict ring Dips with 2sec. pause in the deep bottom pos.)
rest 60sec.
3 giant sets of:
20-30 banded leg curls
6-10 Box pikes (scale to 10-15reps of leg lifts in pike) + 15m seal walk
8-12 bent over BB rows (sup. grip)
90sec. of gymn. swim
rest 1-2min