AMRAP30
1200m run (800m + 400m)
80 Airsquats
800m run
60 Horizontal Bar rows
400m run
40 Burpees
10 mins to accumulate TTB volume in small stes of 1-5 reps
if you cannot do TTB yet, work with following progression:
-beat swings
-beat swing + push back
-half leg raises / knee raises
between sets do 10s of SA scapula depression hold per side (band assisted or feet supported)
EMOM15:
1: 30s hollow body hold
2: 3-5 strict TTB (sc.: leg raises // knee raises)
3: 20-40 DUs (max. 40s; sc.: 60SA)
4: 4-8 TTB + 4-8 Burpees
5: rest
3 sets of:
10-12 single leg glute bridges with passive leg pulled to chest each side
10-15 TKEs each side (green band)
10 tall kneeling palloff press each side (red band)
- no rest between movements -
3 sets of:
6 (2'' def.) rev. lunges @ RPE 9
Rest 45s between legs
(Load with 2x DB´s in Farmers Position)
Every 3 min for 9 min
50s cyclists goblet squats (31X1)