Every 3 min for 18 min (6 sets)
30 jumping lunges
20 V-ups / tuckups / crunches
6-10 Strict HSPU / Box HSPU / Pike pushups / pushups
Scale down in reps so that you finish the 1st set in sub 2 min!!
3 sets of:
10-20 cyclist goblet squats
rest 30-60 sec.
8-12 s.a. bent over rows (each)
rest 30-60 sec.
10min AMRAP of:
12 alt. rev. lunges
12 s.a. push press
12 burpees
6-8 sets of:
90sec. on // 2:30 min off
1. AMRAP of:
10 Thrusters (40/30kg) / sub with single arm Thrusters
10 Pull ups / sub with 5 strict Pull Ups or 10 ring rows/bent over rows
10 Burpee over Bar
2. AMRAP of:
30 DU´s
10 alt. DB-Snatches / sub with 5 KB-Snatches each arm
10 T2B / sub with V-ups
- go all out on each interval. Only do more than 6 sets if your dorp off is less than 10%! -