A. D-Ball/Sandbag Toss

Over Blocks 1 Rep for max weight

B. Tabata Sandbag Front Squats, Axle Bar Snatches, and Double Kettlebell Overhead Presses for 9 x 60/60s

Sandbag Front Squat
Axle Bar Snatch
Double Kettlebell Overhead Press

3 Sets of each movement
Axle Bar Hang Power Snatch

A. Running intervals

2,3 km easy jog
-rest 2 min-
6-8x 400 m run (TC: 20 min)
-rest 1 min after each lap-
800 m easy cool Down jog

A. Handstandwalk

Skill:
-lift of with hands /shouldertaps back or front facing
-crabwalk
-Partner Drills
-freestanding

Core and shoulder Accessories:
3 sets of:
30 m SA KB bottom up carry
30 shoulder taps
20-40 sec torture plank
20 alt. V-ups

A. Endurance

Zone 2 Rotation for 40 Min

400m Run + 1 Movement (in order below)

1. 20 weighted shoulder Dislocates
2. 20 ATG splitsquats (10 each side)
3. 20m SA KB OH into FR into FA carry each / side
4. 20 alt. Heidenjumps

A1. Deficit Dumbbell Reverse Lunges 3 x 8-10

8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges
8-10 Deficit Dumbbell Reverse Lunges

each leg

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

A3. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

B. Accessories

3 Sets:
8-12 alt. leg lowerings in Hollow position (with band)
8-12 pallof press (each side)
6-8 standing Hamstring Side Bent (20-30'' - each side)
6-8 quadruped long leg abd. (2sec. hold - each side)

A. Endurance Mixed Zones

20min of:
12/9cal Echo Bike
200m Run
15/12cal Row
200m Run
@Zone 2 Intensity

@20:00
Every 90sec. for 18min (12 alt. sets):

1. 60sec Bike for cals

2. 60sec. Row for meter