Improve your overhead mobility!
500/450 m row
25/20 cal Echo bike
500/450 m Ski
-2 min Rest after each round-
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
5 Barbell Bench Press
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
3 sets of:
3min AMRAP of:
8 WB
8 KB-SDLHP
8cal Echo Bike
rest 1min btw sets
5 Pause Back Squat
5 Pause Back Squat
5 Pause Back Squat
5 Pause Back Squat
> 3-4 warm up sets
> with 1 sec. pause @ box
> stand up fast
Single Kettlebell Overhead Carry
Single Kettlebell Front Rack Carry
Single Kettlebell Farmers Carry
> single arm
> 60 sec. rest btw. rounds
5 mins of double under practice
Into:
8min EMOM:
1) single unders
2) double unders (double under attempts or fast single unders)
A) 6x 5/5 negative pistols on box (with 3-5s eccentric)
B) Work up to biggest ROM for pistol squat, practice using counter weight (KB) or with raised heel
C) Then:
Reduce ROM and accumulate 30 controlled pistols
8min AMRAP:
10 pistols
10 air squats
10 box jumps
30 DUs (20s DUs/60 singe unders)
Amrap 35 in teams of 2
Partner A:
50/35 Cal on Echo Bike
50 Doubleunders
Partner B:
Amrap for quality with moderate pace
2 wallclimb with 10s hold in top position with good hollow position
4 chinups with 2s hold on top and bottom
6 burpee boxjumps with high catch on box
8 hollowrocks
5 Deadlift
3 Deadlift
1 Deadlift
Go TNG. Work at 1-2RIR for all sets.
5 Shoulder Press
3 Shoulder Press
1 Shoulder Press
Go TNG. Work at 1-2RIR for each set.
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
Work at 1-2RIR for each set.
6-10 Skater Squat
6-10 Skater Squat
6-10 Skater Squat
Banded Tricep Pushdown
go until failure (shoot for 20-30reps in first set) than rest only for so long that you can get an additional 10-20 reps...