8.8.2019

Warm up:

2 Rounds:
400m run
12 Alternating Samson Lunge
12 Alternating Cossack squats
12 Scap pull ups
24 Banded pull aparts (across chest)

Strength:

E2MOM 16:00 (8x)
10 Back Rack Reverse Lunges
(alternating, building by approx. 10%)

Conditioning:

V1
6 Rounds:
AMRAP 1:30
8 Strict Pull ups
Max Kettlebell swing (russian, 24+ / 16kg+)
Rest 1:00

V2
6 Rounds:
AMRAP 1:30
6 Bar muscle up
Max Kettlebell swing (russian, 32+ / 24kg+)

Auxiliary:

Auxiliary:
Belt Squats
12-12-12-12-12
Rest 90sec – 2:00

Recovery:

4:00 (2:00 L/R) EACH
Ball tack & floss
Lat smash