8 sets of:
2min on 2min off
1. AMRAP of:
15/12cal row
12 Air Squats
8 push ups
4 strict pull ups
2. AMRAP of:
6 DB-DL (2x22,5/15kg)
6 DB-Hang squat cleans (2x22,5/15kg)
6 DB-STOH (2x22,5/15kg)
36 DU´s
activation warm up for the whole group
In 5-7 sets work up to a heavy set of:
5 TNG Deadlifts with 4sec. ecc.! --> RPE 8,5
3 sets of:
6-8 Bulg. Split Squats (single DB in contralateral hand) @ 4210
rest 30sec. between legs
4 sets of:
5 strict press (dead stop) @ RPE 8 for all sets
rest 45sec.
6-8 bent over BB rows (use a little momentum and go heavy!)
rest 45sec.