10 sets
2 min on // 1 min off
1. amrap
30 doubleunders
15 DB pushpresses (2x15/2x10)
2. amrap 2 2 4 4 6 6 .....
Jumping lunges
Hang PC
12min HS Walk practice
- if you can consistently walk more than 5m, than add some obstacles -
12min EMOM:
1) 3-5 strict Pull Ups + 5-10 Ring Rows
2) 3-5 strict HSPU + 5-10 Push Ups
3) 10-20 Hollow Rocks
4 sets of:
5 TnG Deadlifts with 4s ecc. @RPE 8
rest 60s
6-8 DB Floor Press with 2s Pause at floor @RPE 8,5
rest 90s
3 sets of:
6-8 Split Squats with DBs in Farmers Position / side (tough load)
rest 60s
Max Reps Chin Ups (use a variation, where you can do at least 6 reps in the first round)
rest 60s