Front squat 8 x 3
- every 90 sec.
- start 75-80 % of 1RM
- increase or decrease
- no fails !
4 sets: every third minute
- 50 m 25+25m Prowler push
- 15 Kipping pull ups
In first sets unbroken pull-ups and working time 1 min – 1 min 15 sec.
Advanced: Prowler push light weight + 15 kipping pull ups
Intermediate: Prowler push no weights + 10 Kipping pull ups
Rookies: Prowler push no weights and shorter distance + 15-20 jumping pull ups
you can assault bike too fast 10-15 cals