1000/900 m Row
2000/1850 m C2bike
1000/900 m Ski
50/40 cal Assault Bike
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
Advanced:
Freestanding Kipping HSPU to HSW
Accessoires:
3 Sets of:
15-20 lateral raises
6-12 KB bottom up presses
6-12 ring body saw
5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press
Isometric Shoulder Press
Isometric Shoulder Press
Isometric Shoulder Press
20 Jumping Lunges
20 Front Rack walking Lunges #2x24/16
20 Mountain Climbers
(Each time you break a set, do 20 American KB Swings swith one of the KBs)
Amrap40 for quality in Zone 2
800m Run
2:00 Tripleunder Practice
400m Run
2:00 Freestanding Handstand Hold Practice
On the Run Try to do nosebreathing if possible
4 sets of:
4min on 3min off
AMRAP of:
25/18cal Echo Bike
16 alt. DB-Box step ups @2x22,5/15kg (20'')
16 target Burpees (6'')
ME DU´s in remaining time