A,
Every 3 mins for 15 mins do:
Sled Drag, pick load, 15m
4 Man Makers @15/10kg
Handstand Walk 10m

Sled Drags- moderate weight

Complete at RPE 6-7 out of 10 (60-70% effort).

B,
3 rounds for quality of:
L Waiters Walk, pick load, 15m
20 Russian Twists, pick load
Banded Plank Hold, 30 secs
R Waiters Walk, pick load, 15m
10 L/10 R Paloff Press
GHD Hip Extension Hold, 30 secs

Rest as needed between each set and use light to moderate weight for the carries.

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 sets
2:00 row @easy/mod pace
10+10 plate halos
20 plate hops
10+10 single leg deadlifts
10+10 single arm press
10 scap pull ups
then 2 sets with barbell
Halting Clean Deadlift (pause at knee 3s) + squat clean + jerk dip + split jerk x 3 times
then start to build to 60% and start main part

2-3 min light cardio
1-2 min leg across body strech (each side)
1-2 min couch strech (each side)
1-2 min uppertrap with lacrosse ball against rig

2-3 min light cardio
1+1 min tricep strech
1+1 min bicep/chest strech
1+1 min forearms streching

Bodyweight only strength

1min on
1min off
3 rounds per exercise
Complete all sets per exercise before moving on to the next.
Aim to do the first set at a harder scale than usual
Aim for a big set and then break up as required do not break up to achieve to the most reps in a minute

1) strict pull ups
2) strict hspu/box hspu/pike push up
3) strict chin ups
4) strict dips
5) perfect press ups

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

1min test
+
40% of max reps
40% of max reps
50% of max reps
Max effort
30% of max reps

Rest 1min between sets

Kirjoita kommentteihin toistomääräsi kierroksilta, yhteensä kuusi kierrosta!

Landmine Rotation: 3 x 10 each. Rest 60s.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

5 Sets Of Overhead Squats
Set 1: 3 @90% of your 1RM Snatch
Set 2: 2 @95%
Set 3: 2 @95%
Set 4: 2 @100%
Set 5: 2 @80%

• Rest as needed btw sets

WU
3rds
10x air squat
5+5 KB/DB push press
10x up down
20-30s plank