3 sets:
10 DB Lateral Raise
- Rest 1min btw sets

3 sets:
10 DB Front Raise
- Rest 1min btw sets

3 sets:
15 Reverse Grip Incline DB Bench Presses
- Rest 1:00-1:30 btw sets

Warm up: 2-3 rounds
15 jumping jack
10 air squat
10 good morning
*
4rounds
12+12 bulgarian split squat
10-20 hollow rock
*
3rounds
60 jumping jack
40 reverse lunge

For time
5 rounds
run 400m/2min
50 air squat

Running intervals
4-6 rounds run 1000m/5min
2min rest/walk

Deadlift

3 x 3 @ 84-88% (2 RIR), rest 3:00-4:00 b/t sets

Snatch + Overhead squat

2 x 1+1 @ 78%
1 x 1+1 @ 83%
2 x 1+1 @ 88+%
2-4 x 1+1 @ 70%

Go every 1:30-2:00

For time with a partner
250/200 cal row
After each 50/40 cal complete :
One round of “Barbara”
20 Pull up
30 push up
40 sit up
50 air squat
START WITH BARBARA AT 0:00!

The entire workout is You Go , I Go style!
If You Completed the 250/200 cals, the Workout is done!
Timecap 40 mins

Shoulder press 5 RM, then max reps @ 80 %

6 x 5 strict pull-ups with max weight.

Rounds 1, 3, 5 with overhand grip. Rounds 2, 4, 6 with underhand grip.

Immediately after workout max reps with no weights, both grips.