3 sets with increasing Effort (35 min)
5:00 Echo Bike for miles/meters
1:00 rest
5:00 Row for Meters
(Strokes per minute 20 / 22 / 24)
1:00 rest
Start conversative enough so that you are able to increase your effort over the sets. Last set should be your fastest and hardest set!
3 sets of:
5 pause Front squats with 3s pause in bottom position (1-2 RIR)
Rest 2-3min
Try to start a bit higher than last cycle if the RIR allows it with good form.
Every 2min for 10 min
1 above kneehang PS with 3s pause in catch
1 bel. Knee hang PS with 3s pause in catch
1 PS from floor with 3s pause in catch
Start @ ~ 70% and work up by feel (no fails)
3 sets of:
12-16 backrack walking lunges @ 1-2 RIR
Rest 90s
Try to increase from last week