Amrap‘7
10 Pull ups
20 WB
30 cal Row
(Rest 4 min)
Amrap‘7
6 alt. Devils press @22,5/15 kg
9 Kipping HSPU
12 Box jump over
(Rest 4 min)
Amrap‘7
6 S.a. DB DL @30/22,5
4 S.a. DB squat cleans
2 S.a. STOH
12 BJO
->Everything synchronised
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
8min AMRAP of:
3 Hang DB-Snatches
3cal Echo Bike
6
6
9
9
...
3 sets of:
8-15 Swiss Ball crunches
8-12 banded chops (each)
rest by feel
3 rounds (27 min)
3 min Max Reps each movement in Teams of 3 as YGIG
1. Ropeclimbs im sets of 1
2. SHSPU in sets of 3
3. T2B in sets of 5
3 sets of:
3x5sec. pike compression press + 5sec. relax into stretch
5 toe elev. Snatch Grip Jefferson curls with controlled ecc. and 3sec. hold in bottom
8 ATG Split Squats (each side - light)
10-15 prone on Bench shoulder ext.
10-15 Maltese presses on Bench
10min AMRAP of:
6 T2B
9 Push ups
12 BJ over @24/20''