14 sets 1 min on // 1 min off
1.
8 DB Ground to OH (30/20)
ME doubleunders
2.
12 T2B
ME burpee over DB
3 sets
8-10 barbell rom. DL @ RPE 8-9 each set
rest 30s
8-15 (parallette) pushups with 3030
rest 90s
EMOM10
1. 40s ME pendlay row (new quick setup after each rep)
2. 40s double KB FR Wallsit
In 12 min build up a heavy set of 1.1.1 squatcleans (10s between reps)
5 sets
3 x 1¼ Frontsquats @ RPE 8-9
Rest 60-90s
5 sets
3 heavy clean pulls
Rest 60-90s
4 sets of:
5-8 bulg. split squats (2xDBs in hands) @30X1
rest 30 sec. between legs
10min AMRAP of:
8 single arm thrusters (4 each arm)
8 ring rows
20m farmers walk
Endurance:
in teams of 2:
work for 36 minutes (6 sets) - YGIG:
Partner A: 90 sec row
Partner B: 90 sec row
Partner A: 90 sec Echo Bike
Partner B: 90 sec Echo Bike
goal is max calories on rower and bike
For time:
18-15-12
Thrusters (42,5/30kg)
Pull ups
into
9-6-3
P. Cleans (90/60kg)
Bar MU
- 12min cap -
-ohs improvement (with mobility work for ankles, hips, spine and shoulders)
-long stretches with some breathwork for relaxation