4 sets of:
5 Back Squats @ RPE 8
rest 2min
3 sets of:
8-12 (2'' def.) rev. lunges (each side - single DB in contralat. hand)
rest 60sec.
10min EMOM
1. 6-12 ring rows (elev. foot pos.)
2. 5-10 strict HSPU (sc. ROM, 2-3 negatives with 5-10sec. ecc., Box HSPU or elev. push ups)
Every 5 Min for 30 Min:
500/450m Row (max 2 min)
400m Run (Max 2 min)
> try to have at least 1 min Rest! Stay consistent!
> pace: 80-85 % effort!
Every 5min for 20min (4 sets):
15/12cal row
12 single arm DB-H. C+J (22,5/15kg - 6 each side)
9 T2B
12 alt. DB-Snatches (22,5/15kg)
15 Burpee over DB
- scale as needed to finish sub 3min consistently -
10min EMOM
1. 6 TNG P. Cleans (go as heavy as form allows and stay unbroken)
2. 5-15 C2B (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps!)