Amrap 28
6 thruster YGIG
12 syncro Burpee over bar
6 pullups YGIG
24 syncro Reverselunges
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 wall walks
20 Du
2 min Rest After each set
A) 400 m repeats x6
Rest 1 min
B)Rest 3 min then for Time :
100 WB
100 cal row
TC:40 min
—> partitioned as needed
—>Every time you break do 5 burpees over rower
First part ist solely outside. Please wear weather specific clothing!
6 x AMRAP5 (alt. Between the AMRAPS)
1. AMRAP5
20 Shuttle runs (10m = 1 rep)
10 Burpee Broadjumps
2. AMRAP5
20/15 Cal Echo Bike
100m Farmerswalk (UB)