7 Banded tuck ups
5 Bottom up KB press (R+L)
Peg Board or Rope Climb practice
zusätzlich wer will:
5min Amrap:
1 Rope Climb or PegBoard climb
35 DU´s
In 5-7 sets work up to a heavy set of:
5 close grip Bench Press with 2sec. hold on chest
4 sets of:
6-8 1,5er Bulg. Split squats (1sec. hold in bottom and half way up position - single DB in contralateral side)
rest 30sec. between legs
3 sets of:
1-3 neg. Chin ups (10-15sec. each rep)
6-8 tempo ring rows @ 2020
30sec. band pull apart hold
rest 60sec.
- High Hang Muscle Clean
- Tall Clean
- Front Squat
(TC: 7 Min)
- High Hang Clean High Pull
- High Hang Power Clean
- Hang Clean High Pull
- Hang Squat Clean
(TC: 13 Min)
- ME Hang Power Clean (40/30)
* EMOM: 6 Front Squats
- In Teams of 4
1. ME SkiErg
Bike 1: 5cal
Bike 2: 10/8cal
Bike 3: 15/12cal
1min rest
2. ME BikeErg
Rower 1: 100m
Rower 2: 200/ 170m
Rower 3: 300/ 250m
1min rest
3. 10m Sled Push
100m run
100m MB (30) run
50 DU´s
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