Warm up EMOM
1. Seated wall angels
2. Pancake (if possible) good mornings (with stick)
3. Cuban press with plates
4. Prone over head raises 20 sec + Prone over head pulses 20 sec
5. DU practise
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps
*Percentages counted from 1RM are
*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.
Gymnastics in pairs 🙂
4 x 2 minutes work / 2 minutes rest
2-4 rope climbs (1-2 for both, can be legless too)
10-20 m handstand walk / assisted hs walk / wheel barrow walk (Choose amount that is challenging for both but doesn’t take too much time)
*You should have about a minute for DU’s.
*Can be done alone too with same reps if needed more challenge – less rest.