MITTWOCH
A. 6 Sets
P1: Clubbell swing to dead stop into compass lunge with CB press out
P2: 5 m down + 5 m back chameleon crawl (one round forward/backwards, next round side ways)*
*optional with straight legs
-
B. Inverted rope row complex* - 6 sets (3 per hand position)
6 shoulder blade retractions
6 rows
30 sec. hold at the top with perturbation
*optional with legs elevated on box
-
C. For 16 min, 40:20 sec work:rest
Round 1
P1: Rotating rope swings
P2: Block hops with lateral shuffle
*then switch with your partner
Round 2
P1: Alternating double kettlebell swings
P2: Rotating 1/2 wall climbs
*then switch with your partner
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