A. Strength ( 20 min)
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
B. Conditioning (15 min)
„The hinging Karen“ (try to finish below 15 min)
150 Wallballshots
with every EMOM 15 Russian KBS (32/20) (starting with KBS)
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