Work through the following stations:
1) Wall Walk & Hold
2) HS against Wall
3) Free HS Hold @Wall/with Partner
4) HS-walk practice:
- shoulder taps against wall
- hs walk to wall
- hs walk with partner
- free hs walk
ADV.: Hs Walk over plates/ramp/circle
EMOM x 16
1) 10 strict (single leg) T2B / Hanging Leg Raises
2) 5-10 Dips on Bar/Box (feet assisted)
3) 20/20 sec Side Plank Leg Up & Downs
4) 1-3 Bar Pull Over / 3-5 strict C2B/3-8 strict Pull Ups
3 sets of:
4 Barbell Backrack reverse Lunges / side @ RPE 9,5
rest 45s between sides
3 sets of:
3 Benchpress @ RPE 9,5
rest 2min
3 sets of:
16-20 KB Gorilla rows
25 Goblet Squats
rest 90sec.
Every 90s for 12 sets
3 sets
4 PS from hip
3 sets
3 high hang ps
3 sets
2 hang ps
3 sets
1 below knee hang ps
Emom8
1. 30s bottom OHS hold (light weight)
2. 30s shruggs
Every 5 min for 30 min
15/12 cal Bike
200 m run
18/15 cal Row
Scale to finish sub 4 min (for every set)
Technik
Adv.: Find heavy weight/height
Find a heavy weight for 15m Sled Drag
EMOM x 16
#1) 10m Sandbag Lunges
#2) 30m Farmers Carry (2x DB's)
#3) 5-8 Sandbag Squats
#4) 30-40 sec Plank Hold