A. Intervals

8 alt. sets 90s on // 90s off

1.
15 T2B
15 wallballs (20/14)
ME Wallwalks Rest of the time

2.
15 Russian KBS (32/24)
15 Boxjumps to stepdown (24/20")
ME Doubelunders Rest of the time

B. Accessories

2 sets of:
8-15 ext. rot. Ring Rows
8-15 SA DB-OH Tri ext. (each)
20-30 prone banded leg curls

A. 3 mn on/2 min off x 6-8

A)400 m run
into ME cal Echo Bike
B)400 m row
into ME cal Echo Bike

A. Wholebody Strength

10-14 Jahre
1.
30 alt. Explosive medball Forward throws

2.
3-4 sets
12-16 alt. db stepups (goblet)
Rest 30s
15-30s Chin over bar hang / chest to Ring hold
Rest 30s
15-30s Bottom pushup hold
Rest 30s


15-18 Jahre
1.
30 alt. Explosive medball Forward throws

2.
3-4 sets
12-16 alt. db stepups (goblet)
Rest 30s
15-30s Chin over bar hang / chest to Ring hold
Rest 30s
15-30s Bottom pushup hold
Rest 30s

B. Finisher

In teams of 2 Amrap6

20 alt. Medball situps
10 Partner sideplank pushes each side

A. Front Squat 3-5 Reps

3-5 Front Squat

In 10min work up to a heavy set of 3-5 reps. Take 5-7 sets to build up to that one heavy set.

B. Front Squat 2 x 3-5

3-5 Front Squat
3-5 Front Squat

Use ~90% of H3-5 and do 2 additional sets with the same rep number.

C1. Seated Single Arm Dumbbell Strict Press 3 x 8-15

8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press

@RPE 8-9, ME for last set (on strong Side - Myo rep match weaker side)

C2. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

@RPE 8-9, ME for last set

D. Accessories

3 sets of:
20-30 prone banded leg curls
8-15 Zottman Curls