3x6min AMRAP
rest 3min between
1. AMRAP of:
10 pull ups (scale reps or to inverted rows)
10 Burpees
2. AMRAP of:
10 alt. DB-Snatches (pick a weigth you can move unbroken for all sets in 6min)
15 air squats
3. AMRAP of:
10 single arm DB-Thrusters (5 each arm - same weight as DB-Snatches even if you have to split up more often)
200m run
8 sets of:
P. Clean + Hang Clean + Front Squat
start @ first weight after empty bar and work up in weight to moderate heavy
BIRTHFIT Modifications:
Use DBs instead of Barbell (growing belly)
only do lifts that you are 100% sure about (max. RPE 7)
3 sets of:
16 alt. FR rev. lunges (from floor - moderate heavy)
10 Deadbugs
30sec. single arm KB/DB suitcase hold (each arm)
rest ~30-60sec.
3 min run to point B / 3 min return run to point A (moderate pace)
1 min rest
2 min run to point C / 2 min return run to point A (moderate fast pace)
1 min rest
1 min run to point D / 1 min return run to point A (fast pace)
1 min rest
1 min run to point D / 1 min return run to point A (fast pace)
1 min rest
2 min run to point C / 2 min return run to point A (moderate fast pace)
1 min rest
3 min run to point B / 3 min return run to point A (moderate pace)
- consistent pace and same distances as goal! -