In teams of 2 AMRAP25
400m run together
30 T2B (divide as needed)
20 Synchro airsquats
10 Synchro Burpees (face to face)
Amrap28
400m run
20/15 cal Row or Echo Bike
(+ 10 cal each round)
Run at a medium pace so that you are able to push the row hard each set!
3 sets of:
15-20 rev. lunges (each side - DB in contralat. hand)
rest by feel
6-12 push ups @21X1
rest by feel
10min AMRAP of:
10 inverted bar rows
10 alt. DB-Snatches
10 air squats
10 single arm DB-Push Press (5 each side)
5 sets
6-8 synchro splitsquats / side
8 alt. pushups with a partner
3 sets
ME hang on the bar
1 min rest
ME hold in wallclimb hold
1 min rest
Sprints/ Buddy Carry in verschiedenen Positionen