8 Sets of:
90sec. on 90sec. off
1. 40m Farmers walk (10m there and back)
then Echo Bike for cals in remaining time
2. AMRAP of:
10 DB-Thrusters
10 Ring Rows
20 SU´s
10-15min to practice one individual skill.
3-5 Shoulder Press
3-5 Shoulder Press
3-5 Shoulder Press
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9 (10 for last set)
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
Go for a few more reps in total, or slightly more additional weight, still work @RPE 8 to max 9 (10 for last set)
3 sets of:
8-15 Single arm DB-OH Triceps extension (each)
rest 60sec.
- ME for last set -
2-3 sets of:
10-15 full ROM lateral raises
ME blackburns @0,5-1,25kg
rest 90sec.
Handstand practice for 10 min
4 sets (YGIG)
10 Heavy walking lunges (farmers pos.)
Into
12 Partner Pike ups
Amrap10
4 lanes farmers walk
8 T2B
12 hand release pushups