Open up your lower back and hips
Row
Echo Bike
30 Shuttle Run
5 sets:
3-8 strict TTB/hanging leg raises
2-8 rotating strict TTB/hanging leg raises
8 v-sits
20-30s hollow hold
2mins rest between sets
Every 2:30mins x 8:
5-10 TTB/kipping leg raises
50 DUs (max 30s work or double singles)
16 KB deadlifts
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Steinstoßen / Stone Throw
Inspired by one of Switzerland’s traditional Strongman challenges, this event gives each athlete 3 attempts to throw a replica Unspunnen stone into a sandpit for distance. Any throwing method can be used as long as the athlete’s hands are above their waist, their feet are behind the runway board (6m), and no more than 30 seconds expire in the run up to each throw.
https://www.youtube.com/watch?v=tP5-zDQHKtU
3 Trap Bar Deadlift
Trap Bar Carry
Wall Sit
Work in conga Line
Person B starts, when person A is done with Trap bar carry
5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift
5 rounds of:
8 ring rows
12 single arm DB-Push Press (6 each arm)
16 air squats
AMRAP35 (go for an easy pace and very high movements Quality)
15/12 cal Echo Bike
10 Jefferson curls with light KB from box (controlled)
15/12 cal Echo Bike
10 KB windmills (10 each side)
15/12 cal Echo Bike
10 Blackburns (10 each side)
15/12 cal Echo Bike
10 palloff presses (10 each side)
15/12 cal Echo Bike
10 ATG Splitsquats (10 each side)
Double-Under
L-Sit
Variations:
1. hold feet over medball
2. hold feel over floor (legs extended)
3. hold tuck position (feet in front of knees)
4. hold tuck position (anyhow)
Row
Dumbbell Thruster
Alternating Kettlebell Goblet Reverse Lunges
Burpee Box Jump-Over
Box facing