5 rounds for time
200m MB run
20 MB shoulder to shoulder pushpress
15 MB ground to Overhead
10 Burpees over MB
5 strict pullups / banded strict / 10 bar rows
rest 1:00
TC 26 min
3 sets (+ 3 ramp up sets @ 6 reps)
8 barbell romanian Deadlift with 3s pause above knee in ecc. up to RPE 7
rest 90-120s between working sets
3 sets (+ 1 ramp up set @ 10 reps)
12-15 cyclist double KB Frontsquats (2020)
Rest 90s
3 sets no rest
10-12 pallof press each side
10-12 banded abduction each side
3 sets of:
5-8 bulg. split squats @4211 (each side)
rest 30 sec. between legs (DB in contralat. hand)
2 sets of:
10-20 goblet cyclist squats @31x0
rest 60 sec.
8 min AMRAP of:
8 russ. KBS/rom. DL
20m single arm F. walk (each arm)
8 push ups
Every 7min for 28min (4 sets):
400m run
16 WB (20/14lbs)
12 T2B
8 DB-P. cleans (2x22,5/15kg)
8 alt. FR-rev. lunges (2x22,5/15kg)
- scale as needed to stay consistent below 4:30. Aim for consistent splits! -
3-5 sets of:
6-10 DB goblet squats with 2s iso hold
3-5 sets
6-10 KB romanian DL with 2s iso hold
3 working sets of:
6-10 pushups with 2s iso hold
Rest 30-60sec.
6-10 ringrows with 2s iso hold
Rest 30-60sec.
Shuttle sprints with variable starts. (from prone, plank, squat, lunge, push up position etc...)