Every 6min for 24min (4sets)
30/20cal Air Bike
15 C2B Pull Ups
10 Devil's Press
- goal is sub 4min for each set -
In 5 sets work up to a moderate heavy set of 4 Back Squats (tempo 31X1)
RPE 8 for last set
- start with first weight after empty bar -
Do 6 alt. Plank reach outs during rest period (5s hold on one side is one rep, then switch)
3 sets of:
8-10 single leg RDL (KB in contralateral Hand) / side
Into 8-10 lateral Lunges (KB in FR Position) / Side
Rest ~30s
6-10 Strict Leg raises + 20s L-Hang (try to go unbroken, but split up if needed)
Rest ~60s