3 sets of:
8-10 standing lateral Hamstring Sidebents (each side)
20-30sec. standing Sidekick hold (each side)
3 sets of:
5-10 Jefferson curls (KB - standing on 2 Boxes)
10-15 Pike leg lifts (2 sec. hold)
3 sets of:
8-12 seated DB external shoulder rotations (3sec. ecc. - each side)
- YGIG per side)
3 sets of:
15 band pull aparts
into 15sec. Y-W-T hold
rest 30sec.
8x 500m Row @ ~ +5-10sec (slower) than 2k PR pace
Rest 1min
3 sets
750m Row
600m Run
36/30 Cal Echo Bike
Rest 2min
8 sets of:
2min on 1min off
1. AMRAP of:
8cal Echo Bike (max 45sec.)
12 walking lunges
16 single arm DB Push Press (8 each arm)
2. AMRAP of:
60m Farmers walk (4x15m)
30 Single Unders
15 air squats
Practice Ropeclimbs for 15 min
- footwrap technique in seated/standing position
- efficient first pull from standing position
- climb rope with as few pulls as possible
- Do 2-3 RC as fast as possible
For time
40-30-20-10
Alt. SA DB Clean and Jerks (30/20)
After each Round do 3 Wallwalks