Every 6min for 30min (5 Sets):
200m run
20 KBS (24/16kg)
15 T2B
20 Goblet Squats (24/16kg)
15 Push ups
200m run
- Scale as needed to finish sub 4:30 @~80% effort. Try to keep consistent times over the sets, so you will be working at 100% for the last 1-2 sets to make it happen. Slightly negative splits would ideal! -
3 sets of:
5 TnG Deadlifts with 4s ecc. on each rep @RPE 8 each set
Rest ~2min
Build to a heavy set of 3 with 2s pause on chest on each rep @RPE 8,5
Then 1 x ME with same weight, but without the pause. No Fail!
3 sets of:
8-12 (feet elevated) ring rows
90s of walking Lunges