A. Functional endurance

Amrap‘15
400 m row
15 Burpees over rower
2 lanes kb walking lunges @2x12/16kg

(Rest 5 min)

Amrap‘15
400 m run
15 WB
20 American KBS @12/16 kg

A. EMOM‘30

6 Rounds:

1) 200m Run
2) 15 TTB
3) 15 Wall Balls
4) 10 DB Snatches (22.5/30 kg)
5) Rest

A. 5 Rounds For Time of Echo Bikes and Barbell Thrusters

Echo Bike
10 Barbell Thruster

Thrusters are synchronised and echo bike split

A. Heel Elevated Front Squat 3 x 5-8

5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat
5-8 Heel Elevated Front Squat

Work at RPE 8-9 (RPE 10 last set with perfect form)

B. Dumbbell Box Step-Up 3 x 8-12

8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up
8-12 Dumbbell Box Step-Up

DBs in Farmers Position - rest 60sec. btw legs /
@ RPE 8-9

C. Banded Leg Curl 100 Reps

100 Banded Leg Curl

accumulate in sets of 10-30. in prone position

D. Core complex

3 sets
45s high plank (protraction)
45s regular plank
30s Rest (skip Rest if it is easy for you)