3 sets of:
6-10 goblet squats with 2x3sec. iso hold at mid range and bottom pos. on ecc.
rest 30-60sec.
6-12 3-point rows with 1sec. hold at the top and controlled ecc. (each side)
rest 60-90sec.
21-15-9 of:
Single arm hang Cluster
Burpee over DB/KB
- 8min cap -
3 sets of:
4-6x 60sec. run 30sec. walking rest
3min rest between sets
- Hold your pace conistent for each run (cover the same distance in each 60sec. run). Only do 5 or 6 runs if you are still able to hold the same pace (cover the same distance). Try to maintain your pace for the second and third set as good as possible. If you did 6 runs in the first set and felt good, try to increase the pace slightly. -