1. 5-12 Walking Push ups
2. 30-40 DU`s
1Rep max Strict Pull up
8 Elevated One Arm Pushup hold + DB Row (R+L)
10-20sec Lsit hold in Rings
90sec rest
4 sets of:
5 Front foot elev. split squats with KB's in Front rack @ tempo 30X1
- rest 30sec. between legs and try to go heavy for all sets -
20min to go through the following complex:
6-12 tempo (def.) push ups @ 3111
1-2 legless rope climbs
10-15sec. L-sit
15-30sec. Chin over bar hold
4x4 kneeling medball Throw
Every 90s for 16 sets
4x 3 powerclean with 3s pause in catch
4x 2 Powerclean with deep catch
4x 1 squatclean
4x 3 clean pulls (heavy but good form)
Row or Bike:
In Teams of 2, YGIG per set
1set: (each)
200/180m row or 14/10cal Bike
15 Jump Squats to plate
1set: (each)
200/180m row @ +32 SR First 25sec or 13/9cal Bike @ First 25sec Wiegetritt
16 Jumping Lunges
1set: (each)
250/220m row @ -22 SR First 25sec or 13/9cal Bike @ First 25sec without arms
30m KB push
Shoulder / Arms / Wrist