3 sets of:
15 banded TKE´s (each side)
15-25 prone banded leg curls
8 alt. sideplank high knees (each side)
- no rest between movements -
3 sets of:
8 (2'' def.) rev. lunges @ RPE up to 10
Rest 45s between legs
(Load with 2x DB´s in Farmers Position)
3 sets
8-15 Double KB-Front Squats @ RPE 8-9
Rest 2min
In teams of 2
15min AMRAP of:
A: 15/12cal Echo Bike
B: shuttle runs
Rest 5min
15min AMRAP of:
A: 15/12cal Ski
B: shuttle runs
10min kipping HSPU practice
- work on fast cycling of reps with or without deficit (up to 6'') in sets of 3-5 reps
Every 5min for 25min (5 sets):
500/450m row
10 rower facing Burpees
15 Pull ups (scale reps)
10 DB-Thrusters @2x22,5/15kg (scale weight not reps!)
- aim for consistent times over all sets! Scale as needed to finish sub 3:30 consistently! -
4 sets
6-8 bulgarian split squats
Rest 45s between legs
5 sets
5 ring pushups
Chin over bar hold (feet supp.)
Every 2 min for 10 min
50m double kb fr carry
ME flutter kicks until 1:30