A:
5 sets of 40sec. Heavy Front Rack Holds
5 sets of 6/6 Goblet Bulgarian Split Squats
Start a new round of both exercises every 2:30min.
B:
Run as many meters as possible in 25min:
The amount of meters are determinded by your max rep of the following exercises:
- Pull-ups
- DB Snatches (RX:22.5/15kg)
- Wall Ball Shots
You are allowed to run for each rep 10m. All movements need to be max rep
unbroken every time. After finishing the reps + run you repeat this again
until 25min are reached.
e.g. Athlete 1 does 15 Pull-ups + 20 DB Snatches + 37 Wallballs: He will then go for a
run of 720m. After this run he repeats this procedure again and again…
