4 sets
60s moderate pace
60s fast pace
60s rest
4 sets
60s moderate pace
45s faster pace
60s rest
4 sets
60s moderate pace
30s fastest pace
60s rest
moderate pace: you should be able to hold this pace for 15+ min (talking possible)
fast pace: ~ 70% (short answeres possible)
faster pace: ~ 80% (only Yes/No anweres possible)
fastest pace: ~ 90% (no talking possible)
3 sets of:
20-30 sec. split squat hold
into 8-12 rev. lunges (wtd. contralat.)
rest 30-45 sec. between legs
4 sets of:
6-10 push ups with 5 sec. ecc.
rest 30-60 sec.
15-20 bent over rev. flys
rest 30-60 sec.
3 sets of:
(SL) glute bridge hold for 20-30 sec. (each)
6-8 SL RDL (each) @3111
rest as needed
21-15-12-9-6-3 of:
Thrusters (40/30kg)
Bar facing Burpees
- 15min cap -