Every 10 min for 30 min do
200m run
20 wallballs (9/6)
200m run
20 pullups
200m run
20 medball ground to overhead (9/6)
Scale reps/weight/distance so that you can finish the set in sub 6 minutes in the first set
Technique Drills:
1. Positioning on Ground (ROM Kip)
2. Drive against Wall
3. Positioning against Wall
4. Single Kip HSPU
5. Descenting safely
1. Technique/Positioning
2. Strength: 4 Sets of:
1.1.1 negative HSPU
:60 sec Rest
AMRAP PikePushUp (-2)
2Min Rest
In 12 min build up with good form
1 hang pc
1 fs
1 hang pc
1 fs
In sets of 5-6 work on tng pushjerks
Only only go heavy when you have a good tng flow without pauses between reps
200m heavy farmers walk
Keep shoulders back and core tight for the whole distance!