A1. Deficit Dumbbell Reverse Lunges 3 x 6-8

6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges

30 sec rest btw. legs
each side

A2. Dumbbell Floor Press 3 x 8-10

8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press

3 sec ecc.
each side

B. Metcon

8min AMRAP
15 KB-SDLHP
10cal Echo Bike
15 DB-Push Press
10 Ring Rows

C. Accessoires

3 Sets:
8-10 KB Side bends (each side)
8-12 Love taps over KB
20-30 sec Star Side plank

A. Shoulder Press 3-5 Reps

3-5 Shoulder Press

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. Shoulder Press 2 x 3-5

3-5 Shoulder Press
3-5 Shoulder Press

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

C1. Goblet Cyclist Squat 3 x 12-20

12-20 Goblet Cyclist Squat
12-20 Goblet Cyclist Squat
12-20 Goblet Cyclist Squat

@RPE 8-9 / controlled eccentric and no pause on top

C2. Horizontal Bar Rows 3 x intervals

8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows

@RPE 8-9, ME for last set

D. Accessories

3 sets of:
25-50s Hollow Hold
12-20 banded LAT Pulldowns