In Teams of 2: YGIG
8 Burpees
8 TTB
8 Pullups
8 DB Shoulder press
12 DB Rows on Bench
15 Sit ups
30sec One Arm Farmers DB/ KB hold (each side)
8 sets of:
3-5 strict (def.) HSPU
rest ~60sec.
10min AMRAP of:
6 C2B
8 KB-SDLHP (32/24kg)
10 Box Jumps (24/20'')
3 sets
20s banded ohs hold
6-8 banded snatch grip sotts press
Every 90s for 16 sets
4x 2 ps + 1 ohs with 4s pause in bottom
4x 2 ps + 1 ohs with 3s pause in b.
4x 1 ps + 1 ohs with 2s in b.
4x 1 ps + 1 ohs with 1s in b.
Row or Bike:
3 rounds:
1min Bike
1min Row
2min Bike
2min Row
3min Bike
3min Row
2min rest between rounds
Round 1 = Easy pace
Round 2 = 2cal more per minute compared to first round
Round 3 = 4cal more per minute compared to first round
Lower body smashing and flossing