4 sets of:
8 rev. lunges (each leg - KB in goblet position)
rest 30sec.
8-10 3-point DB-rows (each side)
rest 30sec.
8-12 Ring Dips (scale to banded ring dips, bench dips or push ups)
rest 30sec.
9min AMRAP of:
21 air squats
15 russ. KBS (24/16kg)
9 V-ups/tuck-ups
activation warm up for the whole group
3 sets of:
5 pause Front Squats (3sec. pause in bottom position)
@RPE 9 for all sets
rest 1-2min
3 sets of:
6-8 single leg rom. DL with 1sec. hold in bottom position (DB in ipsilateral hand)
rest 30sec. between legs
For time:
21-15-9-6 Thrusters (52,5/35kg)
- 15 Box Jumps after every round -
(10min cap)