3 Sets:
10 scapula Pull up
12-15 Hollow Rocks
5 tight Kipping Swings + 10 activ
12-15 Arch Rocks
(30 sek Rest btw sets)
Practice for 15 min:
1. Kipping Swings
2. Kipping Swings with Hip opener
3. Box supported kipping/Butterfly Pull ups
4. Banded Kipping Pull ups
5. x-reps kipping pull ups/ practice Butterfly pull ups (Baby Butterfly)
*work through the stations with enough Rest
*choose your own number of reps per Station
4 Supersets:
5 strict pull ups
10 Heavy Ring Rows
15 Banded Lat-pull downs
(60 sek Rest)
8 sets of:
90sec on 90sec off
1.
20/15cal Echo Bike - scale as needed to be sub 50sec.
12 DB P. Press (2x22,5/15kg)
ME T2B
2. AMRAP of:
7 Burpees
7 BJ over (24/20'')
7 DB-Front Squats (2x22,5/15kg)
- work at an high effort but aim to be consistent over all sets -
4 sets of 4 reps snatch balances out of the rack
- start with first weight after barbell
- increase weight throughout sets
- rest 60-90s
E1.5MOM 12 minutes:
3 hang snatches
AMRAP5:
- 5 muscle snatches
- 5 OHS
- 5 hollow body rocks
4 sets
8 Deadlifts no tng
Rest 60-90sec between sets
3 sets
8-10 DB SA Bent over row each side
30-60 sec rest
8-10 Bulgarian Split Squats (with DB)
30-60 sec rest
8-10 incline Push Ups
30-60 sec rest
Every 2min for 40min
1) 90s row
2) 90s Echo Bike
3) 90s ski
4) 90s C2Bike
5)Rest
Goal is to increase your pace each set!
Start with 70% and build up to 95-100% effort!
In teams of 3
35 min running clock (moderate pace)
1 partner works at skierg
2 partners run 400m together
After the runners are back 1 partner switches to the ski erg and the other partner runs again 400m and the partner from the ski erg runs with him.
3 sets no rest
10 half kneeling pallof presses each side
10 double bottom up curl to strict press
20-30 seated hamstring curls