3 sets of:
10 tempo goblet Squats @31X0
10-20 air squats
10-20 walking lunges
rest ~2min
Row
12 Dumbbell Push Press
12 Russian Kettlebell Swing
5 Tall Box Jump
5 Tall Box Jump
5 Tall Box Jump
3 Tall Box Jump
3 Tall Box Jump
3 Tall Box Jump
1 Squat Clean
3 Front Squat
1 Push Jerk
1000 m row (split)
50 wall ball (split)
30 burpees (split)
10 pull up (split)
1000 m row (split)
50 KB swings (sync)
30 KB goblet reverse lunges (Sync)
10 push up (Sync)
1000 m row (split)
50 wall ball (Sync)
30 burpees (sync)
10 pull up (sync)
1000 m row (split)
50 KB swings (split)
30 KB goblet reverse lunges (Split)
10 push up (Split)
SkiErg
8 Shuttle Run
Echo Bike
Double-Under
BikeErg
Row
12min to work on (kipping) HSPU
1. If you do NOT have a strict HSPU (even with reduced ROM) yet:
- work on wall climb into wall facing HS-hold for 10-20sec.
- work on different HS-hold var. on wall
- Work on complex: Wall walk-HS-hold-Pike push up (1,5-15sec,5-10)
- work on slow neg. HSPU
2. If you DO have a strict HSPU:
- work on that good tripod position and efficient use of your legs and hips on the drive
- work in sets of 1-5 and get more efficient
- work on ROM (the biggest deficit you can achieve) in sets of 1-5
- work on cycling HSPU faster (only if you can do them efficiently to the floor already) in sets of 3-10
8 Burpee over Dumbbell
10 Toes to Bar
12 Alternating Dumbbell Snatch
For 10-12 min work on kipping T2B
- jump into hollow
- jump into hollow to big kip
- jump into t2b singles
- try to get the 2nd rep
Or
Capacity Training
4-6 sets
ME T2B
Rest 90s
Amrap12 "Cindy²" in teams of 2 as YGIG
5 C2B pullups
10 Ring pushups
15 jumping airsquats