Endurance Workout
Warm Up
2-3 rounds of
2 min ski / row
10 banded shoulder flexion
10 standing shoulder rotations on wall
10 Bottom Up KB Windmills (5/5)
Movement Prep.
- DB Snatch
- Pull Ups
- HSPUs
incl. scaling options
EMOM 30min
1.) 10-12 cal bike
2.) 3-6 HSPUs
3.) 10-15 box jump overs
4.) 40 DU (40sec Singles)
5.) 3-6 Pull Ups
6.) 10 DB Snatches
Core Work
Partner Work
3 rounds of
20 Sit Ups*
15 Back extensions*
10 Leg raises
1-3 skin the cat**
*on bench with partner
** on rings or on rack
Stephan Contratti 
Hinterlasse einen Kommentar