With a running clock.
@ 0:00
3 rounds of:
400m run
21 russ. KBS (24/16kg - scale up to american swing and 32/24kg)
12 T2B
- 10min cap -
@ 15:00
21-15-9 of:
Bike cal (when it rains: 15-12-9 shuttle sprint)
Pull ups
single arm KB-Thrusters (24/16kg - scale up to 32/24kg)
- 8min cap -
- go really hard on both workouts -->100% effort! (try to not pace to much) -
In 15min work up to a heavy set of:
4 DL @40X1 (TNG) --> RPE 9 for H4
3 sets of:
8-12 Double KB-Front squats (heavy)
20-30sec. KB-suitcase hold (each side)
30-60sec. split squat hold (each side)
6-10 BB roll outs
rest ~1min