15. Februar 2024
Feb
15
EMOMx12
Min 1 – :30 Row
Min 2 – :30 Bike
Min 3 – :30 Shuttle runs
Warm up effort
Every minute for 6 minutes (3 rounds):
Minute 1
-Inverted Hang for 10-20 seconds (inverted hang on rings OR bar)
Minute 2
10-12 Bar Support Shrugs
Every minute for 6 minutes (3 rounds):
Minute 1
-3 Tuck Front Lever Negatives
Minute 2
-4-8 Chin Over Bar Knee Tucks
*3-5 sec negative on tuck levers
In Teams of 2:
25 min AMRAP:
-20/16 cal Echo bike while partner holds DBs in farmers position 22.5/15kg
-15/12 cal row while partner holds DBs in overhead position 22.5/15kg
-10 shuttle runs while partner holds DBs in front rack position 22.5/15kg
all performed with two DBs
Laying supine with feet elevated on box or bench, after a natural exhale, hold your breathe as long as possible until you reach a 9/10 level of discomfort, return to normal nasal/belly breathing for 2
minutes x 3 sets
