12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
DB´s in hands.
10-20 Seated Alternating Dumbbell Shoulder Press
10-20 Seated Alternating Dumbbell Shoulder Press
10-20 Seated Alternating Dumbbell Shoulder Press
8 Push-Up
12 Kettlebell Sumo Deadlift High Pull
16 Air Squat
Every 5mins x 8:
1) 500m row
max cals ski until 4 mins
(1 min rest before 2))
2) 500m row
max cals echo bike until 4 mins
(1 min rest before 1))
- alternate between 1) and 2) for 40mins, so 4 rounds of each
5 Trap Bar Banded Deadlift
4 Trap Bar Banded Deadlift
3 Trap Bar Banded Deadlift
3 Trap Bar Banded Deadlift
3 Box Jump
3 Box Jump
3 Box Jump
3 Box Jump
> increase height each set
5-10 Plyometric Push-Up
5-10 Plyometric Push-Up
5-10 Plyometric Push-Up
5-10 Plyometric Push-Up
> make it more challenging with plates!
> if you are not able to do 5 Push ups => do 8 - 10 med. Ball chest press
Front Rack Hold
Front Rack Hold
Front Rack Hold
> 120% of 1 RM Front Squat
In Teams of 3 row 40 min for max Meters.
1 Partner Rows
1 Partner Does Bearhug carry in 20m Segments
1 Partner does handstand walk in 10m Segments
Switch every 500m on the rower. Then go to the next movement.
Every 2:30 x 4
X TTB (leg raises)
X Kipping leg raises (knee raises)
X V-ups
15 ab mat sit ups
(Rig movements as unbroken complex, ideally minimal rest in transitions)
12min EMOM:
1) 50 DUs (max 45s work)
2) X TTB/kipping leg raises
3) 12 DB DLs -2x22.5/15kg
6 sets of:
3min on 2min off
1. 500/450m row
then
ME WB @20/14lbs
2. AMRAP of:
15/12cal Echo Bike
15 KB-SDLHP @32/24kg
15 push ups
Aim for consistent reps over sets. Adjust intensity in first round accordingly.