14. Oktober 2023
Okt.
14
– PVC External Rotation Stretch x 60 sec per side
+
2 Sets
– Wrist Rocks Side to Side x 10/side
– 8 Barbell RDL
– 8/side Back rack Back Rack Elbow pumps
– 5 PVC Prone Lift off in Jerk Grip
Rest 1 minute between sets)
For time with a Partner:
– 60/48 cal Echo bike, alternating every 10/8 calories
– 40 alternating box jumps (20 per person)
– 20 alternating clean and jerks @ 61/43kg
– 60/48 cal Echo bike, alternating every 10/8 calories
– 40 alternating box jumps (20 per person)
– 20 alternating clean and jerks @ 70/48kg
– 60/48 cal Echo bike, alternating every 10/8 calories
– 40 alternating box jumps (20 per person)
– 20 alternating clean and jerks @ 84/57kg
2 alternating sets of:
A1. 20 Tall Kneeling Kettlebell Horn Curls
Rest 20 seconds
A2. Towel Grip Farmers Carry 100 feet
Rest 1 minute
2 alternating sets of:
A1. 20 Tall Kneeling Kettlebell Horn Curls
Rest 20 seconds
A2. Towel Grip Farmers Carry 100 feet
Rest 1 minute
Time Cap: 28 minutes
– Master’s RX: 52/39kg, 61/43kg, 70/48kg