Every 5min for 30min (6 sets):
420m run (start at the end of the hall/outdoor area)
10 DB-P. cleans (2x22,5/15kg)
15 WB (9/6kg)
10 T2B
- scale as needed to finish consistent sub 4:00 -
Build up over the course of 4 sets (last set @ RPE 8,5)
3 Frontsquats
into
6 backsquats
4 sets
6-8 heavy seated double KB strictpress
8-12 tempo KB 3 point row each side (3030)
8-12 explosive lateral rotational medball shocks each side