24min EMOM
1. 45sec. row for cal @ consistent pace
2. up to 30sec. wall facing HS-hold
3. 45sec. DU´s
4. 30sec. heavy Farmers walk (15m there and back)
10 sets of:
10 band pull aparts (1sec. hold in end range)
rest 10sec.
Work up in weight for 3 Warm up sets, then do
4 Sets of:
5-7 SA Floor Press @2222 (1xDB)
30-60 sec. Rest after each Arm
3 Sets of:
10 Banded FP#1/ Each
15 Banded Good Morning
20 Free Standing Running Drill
Rest as needed between rounds
Mini Band Side Walks
In 15min work up to a heavy single Back Squat for the day.
- not max and no fail! (RPE 8,5-9) -
6min AMRAP of:
8 P. Snatch (52,5/35kg)
10 Bar facing Burpees
rest 3min
6min AMRAP of:
8 P. Clean and Jerk (52,5/35kg)
12 C2B