Hollow lunges

4 rounds
– 10-15 hollow rock
– 12+12 kb front rack walking lunge
– rest 90sec

Deadlifts and push-ups

7min amrap of
3-6-9…
– deadlifts 70/50kg
– push-ups

Imperium Extra Core Workout XIV

Emom7
– 4-10 one leg v up
– 4-10 v-up / tuck up
– 4-10 hollow hold

All movements unbroken and should be performed in less than 40 seconds. Remember that less reps with good quality is always better option!

Rest day

Rest day: Recovery work and mobility

Quality work for sunday

4 rounds for quality
– 2 rope climb
– 10 ghd sit up/ weighted sit up
– 10+10kb snatch (pick weight)

Rowing with a hint of thrusters

5 x 90sec work / 90sec rest
– 18/15 cal row + rest of the time double db thrusters (pick weight)

Result is the number of db thrusters.

Deadflits

4 x 10

Quality work

4 rounds for quality
– 10+10 db walking lunge
– 10 barbell row
– 40m d-ball/ kb front rack carry
– rest 60sec