HSPU
10-8-6-4-2
HSPU
40 DU's
3-5 Strict Chin ups (4sec eccentric)
Swim complex
30sec plank
For time:
30 WB (9/6kg)
20 C2B
30 russ. KBS (32/24kg)
20 strict HSPU
30 T2B
20 DB-Hang Squat Cleans (2x22,5/15kg)
* EMOM starting with the first minute perform 5 Burpees
- 15min cap -
3 sets of:
20-30sec. side plank (each side - evtl. + abd.)
10 blackburns
20-30 banded leg curls
5 sets
1 lane reactive hurdle jumps (konga line)
Every 90s for 12 sets
4x 3?stop squatclean (2s stop at 2"/below knee/ab. Knee)
4x 2 stop squatclean ( below knee / 2")
4x 1 stop squatclean ( 2" from floor)
1x ME weighted wallsit with plate
5min Amrap:
1000/850m row // 50/40cal Bike
100 DU`s
2min rest
10min Amrap:
1000/850m row // 50/40cal Bike
100 DU`s
20 Burpee BJO
50/40cal Bike // 1000/850m row
2min rest
15min Amrap:
1000/850m row // 50/40cal Bike
100 DU`s
20 Burpee BJO
50/40cal Bike // 1000/850m row
100 DU`s
20 Burpee BJO
Lower body Stretching + flossing