A. Deficit Dumbbell Reverse Lunges 4 x 6-8

6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges

each leg
30 sec rest btw legs

B. Ring Row 4 x 12-15

12-15 Ring Row
12-15 Ring Row
12-15 Ring Row
12-15 Ring Row

C. Accessoires

3 Sets:
12 Palloff Rotations with Blackroll btw. legs
30 sec Lateral walks (each leg)
10 Abduction Lift offs

A. E3MOM‘36

E3MOM‘36
1. 500 m Ski erg
2. 1000 m C2Bike
3. 500 m row
4. 500 m run

A. Toes to bar

Skill:
Efficient small kipp swing from hips
Efficient big Kip swing with lat
Knees to chest
Toes to bar

OR

T2B Interference:
3-5 Sets of:
5-12 T2B
20 m Farmers Carry (2x24/32 kg)
5-12 T2B
40 DU‘s
Rest 2 min

Banded Pump x3-5:
15 lat pull-down
15 triceps push down
15 face pulls
15 bicep curls

A. Zone 2 Conditioning

40 min rotation (nosebreathing only)

800m run
60 cal row (20-23 strokes Per minute)
40 cal Echo Bike

A. Front Foot Elevated Dumbbell Split Squat 3 x 6-10

6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat

with controlled ecc. and 1sec. pause in bottom position (4'' elev.)
rest 60sec. btw legs
work @RPE 8-9

B1. Ring Push-Up 3 x 6-12

6-12 Ring Push-Up
6-12 Ring Push-Up
6-12 Ring Push-Up

work @RPE 8-9

B2. Strict Pull-Up 3 x 5-10

5-10 Strict Pull-Up
5-10 Strict Pull-Up
5-10 Strict Pull-Up

work @RPE 8-9