25min EMOM
1. 18/14cal row
2. 6-10 DB-Hang Clusters (2x22,5/15kg)
3. 15 C2B (scale reps or to Pull Ups/strict Pull Ups/inverted rows)
4. 15 Burpee over rower
5. rest
- scale as needed to finish without adjusting reps or load in the middel of the workout -
4 sets of:
6-8 strict press @ 2011 (RPE 8,5-9,5 for all sets)
rest 30-60sec.
10 3-point DB-rows (each side)
rest 30-60sec.
3 sets of:
8-12 (ring) Push ups @ 3111 (external rotation at the top)
rest 30sec.
15 bent over rev. flys (1sec. hold at top) @ 0,5-2,5kg + 10-15sec. each of Y-W-T‘s
rest 30-60sec.
EMOM 30 Min
in Intervals of 30 sec ON/30 sec Off
1. Row
2. Suitcase Carry Hold (15 sec Each side)
3. Alt. rev. Lunges
4. KB Bottom Up Press (15 sec Each side)
5. Ring Rows
Work with consistency and constant pace - m and reps - for all 6 Rounds)