A1. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

A2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

B. Accessories

3 Sets:
30sec. standing Side Kick (each side)
6-8 standing Hamstring Side Bent (20-30'' - each side)
8-15 swiss ball crunches
8-12 KB High knee steps (each side)

A. 36 minute EMOM of Running and Rowing

Run
Row
Run
Row

A. Front Foot Elevated Dumbbell Split Squat 3 x 8

8 Front Foot Elevated Dumbbell Split Squat
8 Front Foot Elevated Dumbbell Split Squat
8 Front Foot Elevated Dumbbell Split Squat

B. Team workout

In teams of 2 AMRAP8 AS YGIG per movement

8 SA DB pushpress / side
10 situps
8 SA DB hang cleans / side
10 lateral jumps over DB

A. Fitnessbundesliga

Workout 23.3

Emom16
1. Max reps Burpee Boxjump over (24/20")
2. Max reps wallballs (20/14")
3. Max reps Pullups/Pullups/C2B/BMU
4. Rest

A. C/J Cluster sets

5 sets
1.1.1.1.1 clean and Jerk (10s between reps)
Rest 90s

Build up with great mechanics

B. Accessories

3 sets

6-8 TNG hang clean high pulls
Rest 60s
6-8 deadstop explosive pushups
Rest 60s

A. Back Squat 3 x 4

4 Back Squat
4 Back Squat
4 Back Squat

Work at RPE 8-9 all sets

B1. Weighted Supinated Pull-Up 3 x 4-8

4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up

RPE 8-9

B2. Double Kettlebell Overhead Press 3 x 6-12

6-12 Double Kettlebell Overhead Press
6-12 Double Kettlebell Overhead Press
6-12 Double Kettlebell Overhead Press

RPE 8-9

C. Upper Back Accessories

3 sets
20-30 seated banded row with 1s hold at peak contraction (red/blue)
Rest 45s