Workout up to a 3RM 3s paused Front Squat
3 Rounds of
30m OH Carry (UB but heavy)
20 Plate Pinch DL
10 Medball Slams into wall
5 SB cleans
Other group member hold sb or worm
5 rounds at Zone 2 Pace (Nosebreathing if possible)
2 min Skierg
2 min Assault Bike
2 min Singleunders
2 min C2 Bike
2 min Shuttle Runs (15m Lane)
(50 min Total Time)
35/27 cal Echo bike
400/350 m row
Work on Skill of kipping HSPU:
> go into a handstand position against the wall
> try to control the negative on the way down (use abmat and plates to scale ROM)
> be explosive with your hips on the way up
Accessoires:
3 Sets of:
15-20 lateral raises
15-20 banded external rotation
6-12 ring body saw
30min EMOM
1. 45sec. Echo Bike for cals
2. 10 "heavy" alt. DB-Snatches
3. 6 Ring Rows 9 Push ups 12 air squats
4. 5-10 Burpee Box Jumps @20''
5. rest
Every 10min for 20min (2 sets):
1.
12x 30sec. Row for cal (9min)
rest 15sec.
2.
12x 30sec. Echo Bike for cal (9min)
rest 15sec.
@20:00
work at Zone2 Intensity for 20min
switching between
A: 5min Row @20-22spm
B: 5min of:
12/9cal Echo Bike
100m Run