8 Push ups
20 Mountain climbers
8 Side plank rotations
8 Ring Rows
Perform as fast as possible
In 10min:
3 Strict L-Pullups
3 Strict HSPU on DB
3 Strict TTB
90sec rest
10 One Arm Bent over Flys
work on strict ring MU for 20min
- false grip ring pull ups or rows, (Ring) Dips or push ups, feet assisted transitions, Partner MU -
Go with a partner for 15min.
A bikes 15/11cal while B holds a passive hang (then switch)
A rows 300/250m while B does the perfect stretch with alternating legs each rep (then switch)
A bikes 15/11cal while B does alternating pigeon stretch (hold 5sec. on each side) (then switch)
A rows 300/250m while B does a complex of: 8 single leg rom. DL + rev. lunge (4 each side) 8 scap push ups then gymn breast stroke until A finishes row (then switch)
4 sets
3 max height wallball singles
5 chest passes
Every 90s for 8 sets
1 snatch from floor then bring bar down to the hip standing upright and do a 5s descent to the floor and do one more tng snatch
Max time OHS barbell bottom hold with empty Bar
Cap 3 min
35min Amrap:
Row or Bike
In Teams of 2, YGIG, each Team member performs the following excercises
10/8cal Air Bike/ 12/10cal Row
1min rest
10cal Air Bike/ 12cal Row
100m MB run
1min rest
… + 40 DU`s
1min rest
… + 10 WB
1min rest
… + 10 Burpees
1min rest
… + 10 DB Snatches
1min rest
… + 10 DB Goblet Squats
1min rest
… + 10 DB Lunges
Loaded mobility exersises