4 sets of:
8min run (3min moderate pace, 2min mod/fast pace, 2min moderate pace, 1min fast pace)
2min walking rest
- the goal is to run for 8minx4 sets and cover about the same distance in every set. The differences in paces are minor. The mod/fast pace should be a tempo that you could barely hold for 8min (consistent through all 4 sets), moderate pace is a little slower than that and the fast pace a little faster. Make sure you stay consistent in your paces across all sets! -
3 sets of:
20-30 alt. rev. lunges
rest 90 sec.
3 sets of:
6-8 sinlge leg RDL @31x1 (each leg), contralat. loaded
rest 30 sec. between legs
10 min AMRAP of:
10 alt. DB-cleans/KB-swings (backpack to shoulder, glute bridges)
10 single arm push press (5 each arm)
10 air squats
40min EMOM
1. 10-20 single arm DB/KB-Thrusters (5-10 each arm)
2. 5-12 BJ over (sub with 30 DU´s) + 6-12 T2B (sub with V-ups/Tuck-Ups)
3. 8-15 DB/KB facing Burpees
4. rest
- choose the highest number of reps you can sustain for 40min -