Skill:
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- neg. Kipping pull up
- Full kipping pull up
- Chest to bar
3-5sets of:
15-20 banded strict pull ups/ring rows
2-4 wall walks + 10 sec hold on wall
20-30 abmat sit ups
2 min Rest After each set
A) 400 m run
20 wb
40 m broadjumps with wb
B) 400 m row
20 burpees over rower
100 m farmers carry
Scale to be sub 5 each set!
In Teams of 2:
Amrap 28
15 m walking lunges YGIG (2x 22.5kg / 15kg)
20 pullups split as needed
10 DB-Hang cleans YGIG
200 m run
10 DB-Shoulder to overhead syncro
Amrap30 in teams of 2
Partner A
5 min Echo Bike for consistent calories
Partner B
AMRAP5
10 Burpee Shuttleruns (1 Burpee + 5m = 1 rep)
12 alt. Stepups (22,5/15)
Switch every 5 min