3 Sets
50m tapbar, farmershandle carry
50m sledpush
10 bearhug squats
50m sledwalk
4 rounds for time
Each round go heavier —> start moderate
12 American KB-Swings
8 KB shoulder to overhead each side
12 KB Goblet lunges
12min Timecap
4-6 Front Squat
4-6 Front Squat
4-6 Front Squat
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up
3 sets of:
15-25 seated banded leg curls (1sec. hold at peak)
8-15 seated Single Arm DB-OH Triceps ext. (each side)
12-20 bent over wide elbow DB-rows
30sec. pull apart hold
Every 3 min in alt. Sets for 30 min do (5 of each)
1. 25/20 cal row but start with a 15s max effort sprint and go for a consistent pace
2. 20/15 cal Echo Bike but start with a 10s max effort sprint and then go for a consistent pace
Both sets should be done Sub 2 min over all sets!
In teams of 3 do 3 rounds of Max reps each Movement
1. 3 min Ropeclimbs
2. 3 min Wallwalks
3. 3 min Doubleunders on sets of 10 (20 SUs)
1 Partner works while the others Rest
Amrap40 for quality (Nose Breathing of possible on the ergometers and Running)
400m run
5 KB Jefferson curls from box with 3s hold in bottom position
30 Cal Row
5 KB Turkish getups each side (Show control in each position of the getup)
20 cal Echo Bike
10 KB Cossack squats each side with 2s hold in the bottom
6-10 Front Rack Front Foot Elevated Split Squat
6-10 Front Rack Front Foot Elevated Split Squat
6-10 Front Rack Front Foot Elevated Split Squat
rest 60sec. btw legs. Use 2 KBs in FR Position. Elevate Frontfoot with 4" (2 Blue plates)
Work at RPE 8-9 all sets
8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press
@RPE 8-9 for all sets - ME for last set / 1s hold at Bottom position
4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up
@RPE 8-9 for all sets - ME for last set / Use weight if needed
3 sets of:
6-15 Hanging Ring Leg curls
YGIG per set