Every 4min for 20min (5sets):
15/12cal Bike
20 WB (9/6kg)
15 pull ups
- scale as needed to finish sub 3min for all sets -
8 sets of:
2 P. Clean + 2 Front Squats + 2 P. Jerks
start @ first weight after empty bar and work up in weight
BIRTHFIT Modification:
Use DBs instead of BB if needed
3 sets of:
8-12 rom. DL
rest ~30sec.
6-8 single arm DB-Thrusters (each arm - heavy!)
rest ~30sec.
BIRTHFIT Modification:
Work all sets, both exercise @ RPE 7 -7,5
4 Sets of:
2.2.2.2 Cluster Push Ups, rest ~15 sec. btw reps (choose a challenging variation for 2 reps)
rest ~60 sec. before Split Squats
10-15 Tempo Split Squats (2020) / side (with Backpack in Bearhug position)
Rest ~60 sec. before Cluster PU
3 Sets of:
8-12 rom. RDLs
10-15 sec. FP#2 Hold (leg&arm lift if possible) / side
15-20 sec. Bear Crawl (low) Hold
Rest as needed