5-4-3-2-2-3-4-5 min Echo Bike and Row with 1 min rest between sets (35 min total time)
Start with 1 Ergometer and go down the reverse pyramid (5-4-3-2) then you switch to the other erg. and go up again (2-3-4-5). Goal is to find a pace for each set that you can hold but is hard in the end of each set.
With a Partner do 30 alt. Medball throws (15 each)
5 sets
PC + Squatclan
1+1.1+1.1+1
(rest 10s between reps and 90s between sets)
4 sets
50m heavy double KB FR carry
rest 60s
4 sets of:
5min on 2min off
1000m C2-Bike
20 walking lunges
15 KB-SDLHP
10 single arm DB-Push Press (each arm)
max distance Farmers walk in remaining time
RUN (or ROW)
T.C.: 35min
RUN:
5x 100m (rest 0:30)
4x 200m (rest 1:00)
3x 400m (rest 1:30)
2x 800m (rest 2:00)
ROW:
5x 150m
4x 300m
3x 500m
2x 1000m
remaining time: moderate run/row
3-4 sets of:
30-45m Farmers walk (15m there and back - KB,DB or Farmers walk Handles)
15-30sec. Top of ring dip supp. hold
30-45m Farmers walk (15m there and back - KB,DB or Farmers walk Handles)
15-30sec. Bottom of ring dip supp. hold
rest 1-2min btw sets
Aim for a little bit longer holds than last week (but only with near perfect form!) and go up in weight for carry, or switch from KB to DB etc...
4 sets of:
4min on 2min off
1. 4min EMOM
1) 10/7cal row + 10 Burpees
2) Echo Bike for cals
2. 4min AMRAP
4 Devils press @2x22,5/15kg
8 Pull ups
12 WB (30/20lbs)
Skill Handstand/Handstandwalk
3 rounds (teams on 3-4 on 1 station)
3 min yoke push together
3 min slamball on shoulder YGIG
3 min farmers walk (10m segments) YGIG
2sets:
6x à side banded rotations
2sets:
10x table stretch + hold
1:30min wall-table stretch
10min: turkish get up w/ plate
90/90 hip stretch variations
3sets:
6 à side tempo cossack sqauts w/ KB in FR (33X1)
2 sets:
1min pigeon
2 sets:
1 min frog pose (+leg lift)