A. VO2 Intervals

4 Sets

45 Cal Echo Bike
Rest 3

5 Shuttle Runs (2x7,5m)
Rest 1

A. Box Step-Down 3 x 6-10

6-10 Box Step-Down
6-10 Box Step-Down
6-10 Box Step-Down

each side - controlled ecc.

B1. Kettlebell Gorilla Row 3 x 8-12

8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row

each side

B2. Rack Push-Up 3 x 8-15

8-15 Rack Push-Up
8-15 Rack Push-Up
8-15 Rack Push-Up

(5-8 each side)

C. Accessoires

3 sets of:
8-15 Seated Single Arm DB-OH Triceps ext. (each side)
15-20 banded Facepulls (1sec. hold - ext. rot. focus)
20-30sec. (single leg) Black roll Hamstring Bridge iso hold

A. Openwod

24.2

A. Open Workout

Openworkout 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row (10m = 1 rep)
10 deadlifts
50 double-unders (Scaled: singleunders)

♀ (RX 56 kg / Scaled 43)
♂ (RX 83 kg / Scaled 61)