Fitness

Metcon
A. TAO, 5 Sets of:

5 Anderson Yoke Squats + 5 Broad Jumps
:20s Rest(walk back to the Yoke)

Metcon
B. 2min of :20s Front Delt Raises followed by :10s of Hercules Hold.

Lean against a pole and engage your external obliques. Make sure to raise arms high enough to engage the upper part of your pecs. 2x5kg DBs/2x2,5kg Plates are recommended.

Metcon
C. 2 Sets of:

20m OH Yoke Carry

Metcon
D. 1 Set of:

ME SB Carry(around 2/3 BW) + 2:00min ME Row for calories

Performance

Metcon
„Tabata Something Else"

32 Intervals of :20s Work/:10s Rest

8x Pull-Ups
8x Push-Ups
8x Sit-Ups
8x Air Squats