3sets of:
40-50 DU`s
ME HSPU
1min rest b.s.
3. 3sets of:
12 BJO
ME Pullups
1min rest b.s.
60sec Band pullls (10sec alt. Hold and pull)
30sec rest b.s
60sec russian twists (10sec alt. Twist and hold)
1min rest b.s
4 sets of:
12 walking lunges (DB´s in hands)
8-10 half kneeling single arm KB-press (each side)
1-2 legelss Rope climbs
rest 1-2min
For time:
50/40cal row (second group starts @ 4:00)
50 WB (9/6kg)
150 DU´s
- 8min cap -
3 sets
4 single leg CMJ with 2s hold in catch / side
8 banded OHS
12 banded OH steps
EMOM24
5 x 2 hang muscle snatch
5 x 1 hang power snatch (high catch)
5 x 1 hang power snatch (low catch)
5 x 1 hang squat snatch
4 x 1 hang snatch high pull
4sets:
10sec on/ 50sec off:
into
4sets of:
20sec on/ 40sec off
into
4sets of:
30sec on/30sec off
Into
4sets of:
40sec on/ 20sec off
Into
4sets of:
50sec on/ 10sec off
4min rest
Then
4min Amcap (as many calories as possible)
Long hip and lower body flow