4 sets of:
200m run
then
3 rounds of:
7 DB-Thrusters (2x22,5/15kg)
7 Pull ups
7 Burpees
then
200m run
(scale distance, reps and/or weight as needed to finish each round sub 4:30 - try to keep consistent times for each set)
- rest 3min between sets -
4 sets of:
10 alt. FR rev. lunges @~RPE 8 for first set
rest 60sec.
5-8 (wtd.) Chin ups @ 31X1 (scale to 1-2 neg. chin ups with 5-20sec. ecc. or ring rows)
rest 60sec.
5 rounds of:
12 single arm KB-Thrusters (6 each arm - 24/16kg)
12 push ups (scale on box elev. and/or reps)
12 BJ over (24/20'')
- 8min cap -
4 sets of:
4-6 (4'') incline Bench Press with 3sec. ecc. @ RPE 7,5 for first set
ME Chin ups @31X1 (+5-10kg plate if 10+ reps is possible)
rest 2min
3x 8-10 B-stance rom. DL (BB) @ controlled tempo
rest 45sec. between legs
- 1-2 reps more than last week, or more weight if you already did 10 reps -
3x 8-12 Bulg. Split Squats with 2sec. pause in bottom (2xDB´s in hands)
rest 45sec. after each leg
- more reps than last week, or more weight if you already did 12 reps -