Find max weight in 12min.
Find max weight (each side - you can only go up in weight if you can handle both sides) in 12min.
For time
Work up in weight for 3 Warm up sets, then do
4 Sets of:
5-7 Half Kneeling DB Press/Each
with 1" Hold at Top
Both Arms after each other then rest
4 Sets of:
12 Death March (2xDB in Hands
8 rev. Goblet Lunges/ Each
4 m Side Bear Crawl/ Each
Rest as needed
3x 20 Seated Banded Leg Curls
In 5-7 sets (10min) work up to a heavy set of:
3 Back Squats
--> RPE 9,5 for last set
then 3x 5 @ ~80% of H3 with 3sec. ecc.!
rest 1-2min
3-4 sets of:
6-8 banded rom. DL
- go heavy for all sets, 2 ramp up sets of 6 reps -
3 rounds of:
12 Front rack alt. rev. lunges (60/40kg)
12 T2B
12 WB (9/6kg)
12/9cal row
- 9min cap -
3 sets of:
10-12 partner sideplank (each side)
6-10 kneeling BB roll outs (small plates)