3 sets of:
15 Facepulls (1sec. hold)
into
10 (banded) scap push ups
into
15 single DB supine Skull crushers
- no rest between movements -
3 sets of:
8-12 SA DB strict press @ RPE 9
rest 2min
3 sets of:
6-10 Chinups (weighted) @RPE 8-9
rest 30-60sec.
8-15 parallette pushups @RPE 8-9
rest 30-60sec.
For time:
30/24cal Echo Bike (max. 2min)
20 Burpees
- 3min cap -
3 sets of:
10 Box Dips
rest by feel
10 weighted Box Step Ups (DB in each hand)
rest by feel
15 Facepulls (1 sec hold in end position)
rest by feel
WOD
10-9-8-7-6-5-4-3-2-1
cals on Echo Bike
Ground to Overhead with Plate (5-10kg)
EMOM12
4 sets
3 OHS (start with 1st weight after empty Bar)
4 sets
2 OHS
4 sets
1 OHS (75-90%)
All sets go from 90% of your 1RM
3 sets
5 @ 65%
5 @ 75%
5+ @ 85% (ME-2 / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 strict (def.) HSPU (Box Par. HSPU)
rest 60s
6-10 sup. bent over BB rows
rest 60s
3 sets of:
8-15 Hammer curls
rest 30sec.
15-25 banded Tri push downs
rest 30sec.