A. E3MOM‘36

A) 250/200 m Ski Erg
+100 m Farmers Walk(2x32/24 kg)
B)400 m run
C) 250/200 m row
+ 30 WB (14/10 lbs)
D) 400 m run

A. SKILL

Work on Handstand Hold for 12-15 min

- High Pike on Box for Shoulder positioning
- wallfacing in Perfect Hollow
- Kick up on wall with perfect Hollow
- one leg on Wall / Short sets of freestanding
- Partner Assisted / Freestanding

B1. Legless Rope Climb 3 x 1-2

1-2 Legless Rope Climb
1-2 Legless Rope Climb
1-2 Legless Rope Climb

B2. Alternating L-Seated Dumbbell Strict Press 3 x 12-20

12-20 Alternating L-Seated Dumbbell Strict Press
12-20 Alternating L-Seated Dumbbell Strict Press
12-20 Alternating L-Seated Dumbbell Strict Press

B3. Goblet Cyclist Squat 3 x 15-20

15-20 Goblet Cyclist Squat
15-20 Goblet Cyclist Squat
15-20 Goblet Cyclist Squat