A. Functional endurance

Amrap‘10 in teams of 2
Sled pull +push YGIG

(Rest 2 min)

E2MOM‘10:
1)450/400 m row
2)20 WB + 6-10 Burpees over rower

(Rest 2 min)

Amrap’10:
400 m run
(Rest 30 sec)

A. Team of 2 (30 Minutes)

Buy In:
Echo Bike 50/45/40 cal

12 rounds (each 6):
4 DB Box Step over
6 DB Push Press
+ after each round: 2 sync. Devils Press

12 rounds (each 6):
4 DB Thrusters
6 Box Jump over
+ after each round: 2 sync. Devils Press

Remaining time:
max cals Echo Bike
DB: 2x 22,5/15kg

A. Barbell Floor Press 3 x 3-5

3-5 Barbell Floor Press
3-5 Barbell Floor Press
3-5 Barbell Floor Press

While doing 3 miutes Rest do
8-12 partner Hip lifts
into 10-15sec. iso partner side plank (each side)

Work @ RPE 8-9 for the Press

B1. Deficit Dumbbell Reverse Lunges 3 x 8-10

8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges

(each side)
rest 30sec. btw legs

B2. Kettlebell Gorilla Row 3 x 8-10

8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row

each side