3 rounds:
6 KB Bottom up strict press (R+L)
6 KB Windmills (R+L)
3*5sec Alt. One arm ring row top hold (R+L)
Practice Ring Dips or find a 1rep Max
And
Find a 1rep Max Strict Chin up
1. Alt. Mountain climbers with feet in rings
2. Shoulder Taps with feet in rings
4 sets of 3 reps
4 sets of:
12, 10, 8, 6
start @ ~60-70% for first set (RPE 8 ~2RIR) and work up in weight over the 4 sets.
rest 1-2min
3 sets of:
8-10 Bulg. split squats with tempo 3110 (KB in Goblet squat pos.)
rest 30sec. after each leg
3 sets of:
20-30 banded leg curls
6-10x Side plank + abd. (each side) scale to hold only
4 sets
4 hurdlejumps each leg
3 medball underhand throws
Every90s for 16 Sets
4 x 1 ps + 3 snatch balance (nofeet)
4x 1 ps + 2 snatch balance (set feet)
4x 1 ps + 1 ohs
4x 1 squat snatch
0-6 Min:
3*2min window for:
1. 300m run
2. 18/14cal row
3. 15/10cal Bike
6-15 Min:
3*3min window for:
1. 400m run
2. 30/25cal row
3. 25/18cal Bike
15-30 Min:
3*5min window for:
1. 800m run
2. 55/45cal row
3. 50/40cal Bike
Spine mobility