In 5-7 sets work up to a heavy set of:
3 Back Squats with tempo 42X1 (in sets of 3) --> RPE 8-9
4 sets of:
8-10 3-point DB-rows (each side)
rest 30sec.
6-8 DB-Floor press with 1sec. hold at bottom position
rest 30sec.
3 sets of:
8 single leg/arm DB-rom. DL (each side - 3sec. ecc. and 1sec. hold in bottom position for each rep)
rest 30sec. after each leg
activation warm up for the whole group
4 sets of:
4 Front Squats with 3sec. pause @ mid range and bottom position
RPE 7,5 for all sets
rest 1-2min
3 sets of:
8 single leg DL with 2xKB´s
rest 30sec. after each leg
21-15-12-9 of:
Alt. DB-Snatches (30/20kg)
Burpee BJ over (24/20'')
- 12min cap -