Amrap25
800m run
80 MB bearhug squats (9/6)
600m run
60 MB pushpress
400m run
40 MB cleans
200m run
20 wallballs
Running clock
0:00-8:00
800m run
ME cal Echo/assault bike rest of the time
10:00-18:00
600m run
ME cal bike rest of the time
20:00-28:00
400m run
ME cal bike rest of the time
30:00-38:00
200m run
ME cal bike rest of he time
Score is Calories on the bike!
Technik Drills (Focus: Feetplacement)
Work Up to a heavy Double SJ!
+
3x2 @90%
3-5 sets for Quality:
8/8 Feet elevated SplitSquats
20-30sec. Copenhagen Plank/side
intervals:
40min
2 min on - 30 sec off
-> 4 sets total
1. row
2. c2bike
3. ski
4. run
5min AMRAP of:
4 Devil´s press (2x22,5/15kg)
8 DB Front rack rev. lunges (2x22,5/15kg)
12 T2B
rest 2:30
5min AMRAP of:
20/15cal row
600m run
rest 2:30
5min AMRAP of:
36 DU´s
12 alt. DB-Snatches (22,5/15kg)
12 WB (20/14lbs)
rest 2:30
5min AMRAP of:
200m run
500/450m row
hip and spine mobility