Statisches Dehnen
5 Rounds for time:
450/500m Row
Rest 2 mins
16/20 cal Echo bike
Rest 2 mins
Every 3 min for 3 sets
30s wallsit
Into
10-15 heels elev. Gobletsquats
Every 90s min for 5 sets
Chin over bar hold 15-30s
In teams of 3-4
Amrap10
1/2 Partner do 100m light farmers walk
While the others do wallballs over rack
The switch 1 or 2 Partners out
5 sets (empty bar - light weights)
5 Tall splitjerks with 3s hold in catch
Rest 60s
7 sets
1 splitjerk
Rest 90s
5 sets
5 heavy Jerk dip squats (110-120% of Jerk)
Rest 90s
36 min of consistent Movement (try Nose breathing of possible) (teams of 2)
1. 9/6/3 min Row
2. 9/6/3 min Echo Bike
Partner A starts at the rower while Partner B starts on the Echo Bike for 9 minutes. Then switch and do the other Ergometer for another 9 min. Then go on with 6 and 3 minutes in the same fashion.