10sets of:
2min on 1min off
1. 300m run
then ME DB-Clusters (2x22,5/15kg)
2. AMRAP of:
3 Bar MU (scale to C2B, pull up, or inverted bar row)
6 Burpees
9 Russ. KBS (32/24kg - scale up to American Swing)
6 sets
3 min row/bike for calories
Rest 30s
1 min double kb frontrack hold
Rest 30s
Aim of the workout is to get faster in each interval on the Ergometer so that you get more calories in each round. So start rather slow so that you can increase pace a little bit in each set.
4 Sets:
400m run @ mod.-fast pace
200m recovery run
(3-5 min Rest)
4 Sets:
200m mod.-fast pace
100m Recovery run