1. Ski erg
2. C2 bike
3. Row
4. Shuttle runs
10-14 Jahre
4-6 sets
6-10 heavy gobletsquats
Into 3 broadjumps for distance
15-18 Jahre
4-6 sets
3-5 Frontsquats
Into
3 broadjumps for distance
10-14 Jahre
3-4 sets
5-10 Single Arm DB Pushpress / side
6-12 Ringrows
15-18 Jahre
3-4 sets
5-8 barbell Pushpress / side
3-6 chinups
Variable Core Finisher
6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift
rest 30-60sec.
6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up
rest 30-60sec.
3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min
30min EMOM
1. 15/12cal Echo Bike
2. 20 WB @20/14lbs
3. 2-5 Bar MU + 5-10 T2B
4. 10-14 alt. DB-Snatches @30/20kg
5. rest
2 sets of:
8-15 incline chest supp. DB-Rows
rest 30-60sec.
6-12 partner Nordic curls
rest 30-60sec.
25min EMOM
1. 18/14cal Row
2. 20 WB @20/14lbs
3. 15 T2B
4. 6 Devils Press (use DB-Snatch) @2x22,5/15kg
5. rest