A. Teams of 2

For Max calories YGIG:
30 sec Echo bike
1 min Echo bike
90 sec Echo bike
2 min Echo bike
2,5 min Echo bike
3 min Echo bike
2,5 min Echo bike
2 min Echo bike
90 sec Echo bike
1 min Echo bike
30 sec Echo bike

—>36 min

A. Butterfly pull ups

Skill:
-> footwork on plate
-> footwork on bar
-> butterfly on box
-> small butterfly

EMOM‘20:
1)20-40 sec (weighted) scapular pull ups
2)20-40 sec L-sit
3)20-40 sec DB Head grip
4)20-40 sec Slow negative pull up
5)Rest

A1. Deadlift 4 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

no TNG

A2. Dumbbell Flat Bench Press 4 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

controlled eccentric

B. 10 minute AMRAP of Inverted Rows, Dumbbell Front Rack Walking Lunges, Dumbbell Push Presses, and Rowing

8 Inverted Row
10 Dumbbell Front Rack Walking Lunge
8 Dumbbell Push Press
10 Dumbbell Front Rack Walking Lunge
Row

A. Bear Complex 5 Sets

Bear Complex
Bear Complex
Bear Complex
Bear Complex
Bear Complex

> build up weight each set
> find your 2 RM (unbroken) of today
> Bear Complex:
- 1 Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Sqaut
- 1 Push Press

(use DBs if your clean technique is limiting you)

B. 8 minute AMRAP of Hand Over Hand Sled Pulls and Plyometric Push-Ups

Hand Over Hand Sled Pull
Plyometric Push-Up

> work in congaline

A. Aerobic Capacity

Every 5 min for 20 min (4 sets)
400m run
500/450m row

Into

Every 3 min for 12 min (4 sets)
20 Burpees over rower (lateral)
250/200m row

32 min total time

B. Accessories

3 sets no rest

8-12 long Lever Copenhagen Bridges with 1s hold at top each side

8-12 scapula pullup to leg raise

A1. Deadlift 4 x 3-5

3-5 Deadlift
3-5 Deadlift
3-5 Deadlift
3-5 Deadlift

No TNG. Work at RPE 7-9

A2. Strict Handstand Push-Up 4 x 3-6

3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up
3-6 Strict Handstand Push-Up

Work at RPE 7-9

B. Upper Back Accessories

3 sets of:
8-12 Ring rows
10-15 band pull aparts (1sec. hold)
30sec. W-hold
rest 90sec.