AMRAP16
4 Burpees over sth.
8 Hang DB Clusters (4 each side or 2xDB/KB/backpack with both hands)
12 alt. Reverse Lunges
Keys to succes:
- stay close to the ground in the Burpees
- starting pace should be not too fast because this workout will feel long!
- transitions from one movement to another should be as smooth as possible because there are many of them! So have a good setup!
3 sets of:
8-12 bulg. split squats (contralat. loaded) @2110
rest 30-60 sec. between legs
4 sets of :
10-12 glute bridges (wtd. on hip) @20x1
rest 30-60 sec.
8min AMRAP of:
8 push ups
12 alt. DB snatches/KB swings/backpack GTOH
For time (no time cap)
21-18-15-12-9-6-3
alt. frontrack reverse lunges
Hand release pushups
*after each round do 30 doubleunders/high knees
weight choices:
Barbell @ 60kg // 40kg
2x db/kb @ (22,5//24 ) ( 15//16)
1x db/kb @ (30/32) (22,5/24)