20min AMRAP of:
8 T2B
12 single arm DB-Thrusters (6 each side - 22,5/15kg)
16/13cal row
4 sets of:
4 strict Press (no TNG @ RPE 9 for all sets)
rest 60sec.
5-6 single leg DL (2xDB´s - each side)
rest 60sec.
3 sets of:
20 Goblet Squats (DB)
16-20 Gorilla rows
8-12 stick crunches
rest 60sec.
4 sets of:
6 Bench Press with 2sec. pause in bottom @ 3-7%+ from last week
rest 60sec.
3-5 power Chin ups (pull up as fast as you can, then 3-5sec. ecc. with weight between feet - partner help)
rest 60sec.
3x 6-10 single leg rom. DL (DB in contralat. hand) @ 2111
rest 30sec. between legs
- more reps or heavier than last week -
3x 8-12 1,5 cyclist goblet squats
rest 90sec.