6 rounds of
– 10-15 hollow rocks
– 5 OHS
– rest 2min
8-10 x e90sec with a partner
Person A rows 250m while person B holds two 24/16kg kb’s in the front rack position. Persons A & B switch places every round.
Workout motivation tip: You can imagine you are like Jack and Rose in the front of the Titanic.
Weighted pull-ups 6 x 4 E3MOM.
5 x 1min work / 1min rest:
5 thrusters 60/40kg + amrap of bar over burpees
Rest day: Recovery work and mobility
6×8 reps, E3MOM.
Let's do a bit more than last week but use the same weights!
2-3 rounds for quality
10+10 rear foot elevated single leg romanian deadlifts
6+6 hollow flyes
15 weighted abmat / ghd sit-ups
6 x E5MOM
2 rope climbs
10 bench presses
500m row
6 x 2 reps.
8 x 2 reps. From the hips and above the knee.
Accumulate 5 minutes in Chinese plank.
Rest as needed.
Rest day: Recovery work and mobility
6 rounds of
– 1min du's
– 1min db box step overs
– 1min row / assault bike for cals
– 1min rest
Rest day: Recovery work and mobility