Skill:
-lift of with hands /shouldertaps back or front facing
-HSW on plates
-pike box walk arounds
-handstandwalk to wall
-HSW with pvc pipe
-HSW
Strength and stability:
3 sets:
5-8 KB bottom up windmills
5-8 kb bottom up z press
1 lane seal walk
20 banded pull apart
Amrap 28
10 alt. Burpee boxjump
10 m walking lunges YGIG
10 DB-Shoulder to overhead syncro
10 m walking lunges YGIG
EMOM’35
1)ski erg
2)farmers carry (2x32/24 kg)
3)row
4)burpee broadjumps
5) rest
—> start @moderate intensity and aim for 30-35 sec. work, then try to stay under the 45 sec. TC for the rest of the workout whilst keeping the work the same
3 sets
10-15 Double DB Deadlifts
10-15 Gobletsquats
Rest 60s
4-6 strict hspu (or 6-8 Box hspu)
1-3 wallwalks
Rest 60s
Amrap8
2 pullups
30 Doubleunders (50 SUs)
4 pullups
30 DUs
6
30
8
30
10
30
.....
Scale pullups to 1-2-3-4-5.... Format or Jumping pullups