A1. Reverse Sled Pull 4 x 15

Reverse Sled Pull
Reverse Sled Pull
Reverse Sled Pull
Reverse Sled Pull

A2. Weighted Wall Sit 4 x 30-60 Seconds

Weighted Wall Sit
Weighted Wall Sit
Weighted Wall Sit
Weighted Wall Sit

B. Log Clean and Press 5 x 2

2 Log Clean and Press
2 Log Clean and Press
2 Log Clean and Press
2 Log Clean and Press
2 Log Clean and Press

C1. Kettlebell Hold 3 x 30 Seconds

Kettlebell Hold
Kettlebell Hold
Kettlebell Hold

use heavy KBs

C2. Dumbbell Reverse Wrist Curl 3 x 12-15

12-15 Dumbbell Reverse Wrist Curl
12-15 Dumbbell Reverse Wrist Curl
12-15 Dumbbell Reverse Wrist Curl

use light DBs for the Curls
work single arm

A. Endurance

Every 5 minutes for 5 sets:
500/450 m row
18/23 cal Echo bike

@27 Amrap’10:
250/200 m row
12/16 cal Echo bike

A. Kipping HSPU

Work on Skill of kipping HSPU:
> go into a handstand position against the wall
> try to control the negative on the way down (use abmat and plates to scale ROM)
> be explosive with your hips on the way up

Advanced:
5 sets of:
3 Strict HSPU+ 3 kipping HSPU (3 sec neg.)+ 3 kipping HSPU

Accessoires:
3 Sets of:
4-6 Strict press to back rack to front
15-20 banded external rotation
20-30 sec ring body saw

A. Intervals

Every 3 min for 15 min (5sets)

8-10 shuttle runs (1 rep = 2x10m)
6-10 Burpee pullups

Into

Every 3 min for 15 min (5sets)
50 DU's (Cap @ 30s)
25/20 Cal Echo Bike

A. Strength

4 sets of:
10-15 heel elev. Goblet Squats
rest 45sec.
10-15 Ring Rows
rest 45sec.

B. 14 minute AMRAP of Single Arm Kettlebell Push Presses, Toes to Bars, and Dumbbell Deadlifts

6 Single Arm Kettlebell Push Press
10 Toes to Bar
14 Dumbbell Deadlift