18min AMRAP of:
6 Thrusters (52,5/35kg)
9 T2B
6 SDLHP (52,5/35kg)
18 DU´s
3 sets of:
10-15 single leg glute bridges (1sec. hold at top pos. - each side)
8 tall kneeling pallof press (2sec. hold at ext. pos. - each side)
8 blackburns
activation warm up for the whole group
4-5 sets of:
5 Front squats @ 42X1
@ RPE 8 for all sets
rest 1-2min
3 sets of:
6-8 single leg rom. DL (each side - DB in contralateral hand)
rest 30sec. after each side
- use other hand to support on rack for stability -
4 rounds of:
60 DU´s
15 pull ups
12 alt. DB-Front rack rev. lunges (2x22,5/15kg)
- 9min cap -