With a 15min running clock:
3min ME alt. DB-Snatches (22,5/15kg)
3min ME Bike for cal
3min ME T2B
3min ME Goblet Squats (24/16kg)
3min ME Push ups
Accumulate:
100 seated banded rows
then
pallof ABC (1x each side)
then
100 banded glute bridges (mini band)
Work up in weight for 3 Warm up sets, then do
5 Sets of:
4-6 Seated strict Press (1xDB)
Find position where you can sit upright and pelvis without tilt
30-60 sec. Rest after each Arm
3 Sets of:
12 Split Stance DL with 2xDBs
(6 Each)
10 m advanced Bear Crawl
1 Min. Banded Walk
Rest as needed between rounds
7-5-3 waves of Back Squats:
1. RPE 8 for all sets
2. RPE 8-9 for all sets
3. RPE 9+ for all sets (no fails and good form!)
3-4 sets of:
6-8 rom. DL
- go heavy for all sets, 2 warm up sets of 6 reps -
10min AMRAP of:
6 Bar MU
6 Bar facing Burpees
6 C+J (70/47,5kg)
6 Bar facing Burpees
48 DU´s
Accumulate 1:00-1:30min in L-sit (as few sets as possible)