Barbell High Pull 4x8 reps

5x3 (85%)
From blocks

Standing Press

2x
Run 200m
Bike 500m
25-50 DU's

• Mobility...

Alternate B1/B2

B1. Strict ring dip – 3 to 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1

90 min

1.Aerobic work for 60 min
6 x 10 min crosstrainer, run, row

2.JG mobility for 30 min

”Elizabeth”
21-15-9 reps for time
Squat cleans
Ring dips

2 Sets of:
Strict Deficit Handstand Push Ups (15/7.5 cm) 3:00 @ max reps
Strict Deficit Handstand Push Ups (10/5 cm) 2:00 @ max reps
Strict Handstand Push Ups 1:00 @ max reps
6’ rest each set

26-02-2018 *50 jump rope *10 T2kB *10 weighted step ups .

Slow mo,raise the chest,slow release,push the knees out