-MONTAG-

18:00-19:00 

Every 4min. x 4 Rounds:

5 Back Squats (% deload week)

10 DB Bent Over Rows

50 Double Unders

Round 1) 40%

Round 2) 50%

Round 3) 50%

Round 4) 60%

12min. AMRAP:

8 Front Rack Lunges 42,5/30

8 Wall Balls 9/6

8 Cal Row

+ 2/2/2 per round!

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

ACHTUNG! Heute finden ausnahmsweise HYROX-Kurse statt. Wer trotzdem Lust auf funktionale Fitness hat:

Every 4min. x 5 Rounds:

5 Power Clean and Jerks

immediately into;

400m Run

Round 1: @50%

Round 2: @60%

Round 3: @65%

Round 4: @70%

Round 5: @75%

+

10min. to get as far as possible….

10-20-30-40-50

American KB Swings 24/16

Push-Ups

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

“Deadlift Recovery Week”

Every 3min. x 10 Rounds:

10 Cal Bike

10 Cal Row

10 Toes-To-Bar

3 Deadlifts (see below)

*Rounds 1,2,3,4 40%

Rounds 5,6,7,8 50%

Rounds 9 and 10 60%

Optional Extra Credit:

200 Russian Twists mit 15/10kg

(Left+Right= 2 reps)

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean

10min. AMRAP:

10 Pull-Ups

15 Wall Balls (9/6)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Z-Press / Strict Press (Recovery Week)

5 x 40%

5 x 50%

5 x 50%

5 x 60%

between Sets:

1min. of your choice:

1.) Double Unders

2.) Lateral DB Raises

3.) Ski Erg

20min. to finish…

10-9-8-7-6-5-4-3-2-1

Devil Press 22,5/15

200m Run

Accessory Work – Optional:

3 Sets:

1min. on 1min. off wighted planks

-SAMSTAG-

11:00-12:30 

Get as far as possible in 35min…

50 Power Snatches 50/35

immediately into;

immediately into;

42-30-18

Front Squats 50/35

Toes-To-Bar

250 Wall Balls 9/6

immediately into;

42-30-18

Deadlifts 90/65

Calorie Assault Bike/Row

-SONNTAG-

11:00-12:00

30 Squat Clean and Jerk for Time (60/40)*

*every 5 Reps: 5 Burpees over Bar

 

 

-MONTAG-

18:00-19:00 

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Try for a new 100%+

* In between sets, complete 15-20 HEAVY russian KB Swings. —> Hip Hinge!

18min. EMOM:

Min. 1) 12/9 Cal Assault Bike

Min. 2) 12 TTB

Min. 3) Squat Cleans (climbing) (3, 3, 2, 2, 1, 1)

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

20min. to complete:

5 Sets:

5 Split Jerks

into:

5 Weighted Pull-Ups

15min. AMRAP:

8 Pull-Ups

10 Alt. DB Snatch 22,5/15

8 Box Jumps 70/60

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Deadlift (Week 3 of 4)

MAX OUT WEEK!

Complete a few warm up sets, and then:

75% x 5

85% x 3

Try for a new 100%

+

2 Rounds:

20/15 Cal Assault Bike / Ski

20 Cal Row

20 Front Rack Lunges 50/35

Cap: 9 Mins

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

EMOM x 5min.

3 Hang Power Snatch

EMOM x 5min.

2 Hang Power Snatch

immediately into;

EMOM x 5min.

3 Hang Power Cleans

EMOM x 5min.

2 Hang Power Cleans

Annie 

50-40-30-20-10

Double Unders

AbMat Sit-Ups

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Strict Press (Week 3 of 4 )

MAX OUT WEEK!

Complete a few warm up sets, and then:

75% x 5

85% x 3

Try for a new 100%

Every 3min. x 6 Rounds:

10 Jerks 45/32,5

10 Pull-Ups

10 Handstand Push-Ups

10 Sumo Deadlift High Pulls

-SAMSTAG-

11:00-12:30 

35min. running clock…

80 Back Squats 60/40

60 Toes-To-Bar

40 Cal Bike

80 Front Squats 40/30

60 Toes-To-Bar

40 Cal Bike

80 Overhead Squats 35/25

60 Toes-To-Bar

40 Cal Bike

In remaining time…. Max Distance Farmer Carry 24/16 pro Hand

—> Teams of Twoooo <3

-SONNTAG-

11:00-12:00

For Time (CAP: 10 Min)

10-9-8-7-6-5-4-3-2-1

Power Snatch 40/25

Lateral Burpee over Bar

Min 12-20:

1RM Hang Squat Snatch

 

-MONTAG-

18:00-19:00 

Back Squat (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands)

18min. AMRAP:

7 Cal Assault Bike

9 Power Clean and Jerks 50/35

11 Wall Balls 9/6

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2min. x 10 Rounds:

10 Toes-To-Bar (Sollten unbroken sein, sonst skalieren!)

1 Hang Power Snatch

1 Full Power Snatch

4 Rounds:

Min. 1) Max American KB Swings 24/16

Min. 2) Max Burpee Box Jumps 60/50

Min. 3) Rest

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

*In between each set complete 1-2 weighted CHIN ups.

For Time:

1000m Row

50 Thrusters, 20/15

30 Pull-ups

Extra Credit – Nach dem Kurs

Pick One:

50 Strict HSPU’s for quality

or

75 Kipping for quality

or

Practice HSPUs for 10min.

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5 Rounds (10 min each)

Min. 1 ) 15/12 Cal Row

Min. 2 ) Max. Power Cleans (medium weight, :40 work)

+

5 Rounds:

Min. 3 ) 15/12 Cal Assault Bike

Min. 4 ) Bench Press (medium weight, :40 work)

+

5 Rounds:

Min. 5 ) 60 Double Unders

Min. 6 ) Max Russian KB Swings 32/24 (:40 work)

*3min. Rest Between Each Section

*Optional Extra Credit:

400m Farmer Carry mit 2 kettlebells (24/16kg)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Strict Press (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

For Time:

40-30-20-10

Front Squats 35/25

7 Toes-To-Bar

10-20-30-40

Push Press 35/25

7 Toes-To-Bar

—> 40 TTB, 7 TTB, 10 Push-Press, 7 TTB, et.c

-SAMSTAG-

11:00-12:30 

35 min to finish…

50-40-30-20-10

Wall Balls 9/6

Calories of choice

Box Jumps 60/50

*400m Run after each round

KEIN Team-Workout!

-SONNTAG-

11:00-12:00

20min. EMOM:

Odd: 2 Snatches (Climbing)

Even: 4 Clean and Jerks (same weight)

For Time:

75 Push Press 40/30

*5 Burpees EMOM (starting with burpees)

 

-MONTAG-

18:00-19:00 

Back Squat (Week 1 of 4)

65% x 5

75% x 5

85% x max reps

*between sets, complete a 1min. Plank Hold on hands

15min. AMRAP:

10 Cal Row

10 Wall Balls 9/6

5 Squat Cleans at 60/40 oder 15 MB-Cleans

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Three Position Snatch (20 Mins)

Position 1) Mid Thigh

Position 2) Below The Knee

Position 3) From The Floor

For Time:

21-15-9

Hang Power Snatch 40/30

Burpees Over The Bar

Toes-To-Bar

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Deadlift (Week 1 of 4)

65% x 5

75% x 5

85% x max reps

*In between each set complete 3 strict CHIN ups (weighted if possible)

5min. AMRAP:

6 Cal Assault Bike

6 Front Rack Lunges 40/30

• Rest 3 Mins - 

5min. AMRAP:

6 Pull-Ups

6 Front Squats 

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

For Time:

Run 800m

15 Rounds:

5 Wall Balls 9/6

3 Burpees

1 Power Clean 85/60

Run 800m

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Strict Press (Week 1 of 4)

65% x 5

75% x 5

85% x max reps

*between sets, 20 russian twists, heavy!

3 Rounds For Time:

30 Russian KB Swings 32/24

25 Push Press 30/20

20 Cal Row / 15 Cal Row

15 Toes-To-Bar

Cap: 18 Mins

-SAMSTAG-

11:00-12:30 

Teams of Two:

35min. to finish…

60-50-40-30-20

Cal Assault Bike

Pull-Ups

Cal Row

HSPU’s

*200 Double Unders After Each Round

-SONNTAG-

11:00-12:00

Chipper:

50 Cal Row

50 Box Jump Overs 60/50

50 Deadlifts 60/40

50 Wall-Balls 9/6

50 Ring Dips

50 Wall-Balls

50 Deadlifts

50 Box Jump Overs

50 Cal Row

Cap: 30 Mins

 

In den nächsten Wochen möchte euch das Team vom Green Challenge Ground jeden Monat mit einem Workshop vor eine neue/ andersartige Herausforderung stellen!

Habt ihr Interesse an einem Workshop zum Thema „Reißen“ oder „Stoßen“?

Interessiert euch mehr das Thema „Functional Bodybuilding“?

Oder liegt euch mehr daran, etwas zum Thema StrongFit oder Ernährung zu erfahren??

Im Oktober wird ein Schwerpunkt auf dem Thema „ Hyrox“ liegen. Wir sind ein offizielles Partnerstudio und möchten euch ab sofort und im Oktober speziell auf den Wettkampf im November vorbereiten!!

Diese Workshops- mit Ausnahme des Hyrox Workshops- sind kostenpflichtig und werden im Voraus an der Rezeption bezahlt!!

Das Team freut sich auf Euch und zahlreiche Anmeldungen!

__________________________________________________________________________

Wir geben euch hiermit einen Ausblick auf die bevorstehenden Inhalte der Workshops und die ersten Termine

August

03.08 – 15:00-17:00 Uhr : Functional Bodybuilding mit Heiko

04.08.- 15:00-17:00 Uhr: Functional Bodybuilding mit Heiko

Kosten: 1 Tag – 25,- Euro
Beide Tage – 35,-Euro

September:

21.09. 14:00 – 17:30 Ernährung mit Alex

Kosten: 30€,- Euro

Oktober:

5.10 – 14:30 Uhr : Hyrox

Kosten: –

12.10. 14:00-17:00 StrongFit mit Alex

Kosten: 30€

02.11: – 15:00- 17.00 Uhr „ Reißen“ mit Jonas
09.11- 15:00-17:00 Uhr „Stoßen“

Kosten: 1 Tag – 25,- Euro
Beide Tage – 40,- Euro

-MONTAG-

18:00-19:00 

“Fight Gone Bad”

19:00-20:00

Siehe oben.

 

-DIENSTAG-

17:30-18:30

Metcon (Weight)

Every 3min. x 5 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

*3 Power Snatch (climbing)

immediately into;

Every 3min. x 5 Rounds:

10/7 Cal Assault Bike

10 Toes-To-Bar

*3 Power Cleans (climbing)

 

Accessory Work

Pick one:

1.) 400m Farmer Carry 24/16

2.) Partner Planks with 20/15 plate. 1min. on x 1min. off x 4 p.P.

18:30-19:30

Siehe oben.

 

-MITTWOCH-

18:30-19:30 

Front Squat

20min. to hit 4-5 sets:

Building to a heavy set of 5. After each set immediately go into your single leg RDL (10/Bein) (Rear Foot Elevated)

15min. AMRAP:

21 Wall Balls 9/6

15 Cal Row

9 Deadlifts 100/70

19:30-20:30

Siehe oben!

 

-DONNERSTAG-

10:00-11:00 

2 Rounds:

Min. 1) Max Bench Press 85/40

Min. 2) 200m Run

Min. 3) Max Pull-Ups

Min. 4) Max Bench Press 

Min. 5) 60 Double Unders

Min. 6) Max Pull-Ups

Min. 7) Max Bench Press 

Min. 8) 200m Row

Min. 9) Max Pull-Ups

Min. 10) Max Bench Press

Min. 11) 15/12 Cal Assault Bike

Min. 12) Max Pull-Ups

Scaling: 20s SA DB Rows/Arm

20:00-21:00 Weightlifting

 

-FREITAG- 

18:30-19:30 

Clean and Jerk

20min. EMOM:

2 Reps EMOM x 10min. (Power Clean)

1 Rep EMOM x 10min. (Squat Clean)

12 minute running clock…

1000m Row “buy in”

then;

Max Rounds of this in remaining time:

21 American KB Swings 24/16

12 Handstand Push-Ups

 

-SAMSTAG-

11:00-12:30 

15min. AMRAP:

2 rounds of:

32 db lunges 22,5/15

32 toes-to-bar

16 db power cleans 

Rest 5 Mins

Then, 2 rounds of:

32 alt. db snatches 

16 muscle-ups

16 db burpee deadlifts 

 

-SONNTAG-

11:00-12:00

Sumo Deadlift: 7×3, climbing

5 Rounds:

20 Wall Balls 9/6

15 SDHP’s 50/35

 

-MONTAG-

18:00-19:00 

Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1-3 sets of singles. Shooting for a new 1RM!

15min AMRAP:

30 Double Unders

15 Wall Balls 9/6kg

30 Double Unders

15 TTB

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 7min. X 5 Rounds:

400m run

400m Row

15 pull-ups

3 Snatches (climbing)

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Week 3 of 4)

75% x 5

85% x 3

1 to 2 attempts at a new 1RM!

OPTIONAL:

10-15 HEAVY russian kettlebell swings.

For Time:

32 Thrusters (42,5/30kg)

32 Sumo Deadlift High-Pulls 

32 Overhead Squats 

32 Push Jerks 

32 Front Squats 

*3 Burpees at the top of each minute. CAP. 18 Mins

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

0-6min.

AMRAP:

5 Hang Power Cleans 60/40kg

5 Bench Press 60/30kg

6-12min.

50/30 Cal Assault Cardio

12-18min.

AMRAP:

5 Hang Power Cleans 70/45

5 Bench Press 40/35

18-24min.

50/30 Cal  Cardio

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Few attempts at a 1RM!

Optional:

10-15 GHD Sit-Ups between sets

18min. to finish…

50-40-30-20-10

Front Squats 35/25kg

American KB Swings 24/16kg

-SAMSTAG-

11:00-12:30 

Every 7min. x 5 Rounds: (35min.)

Min. 1) 40 Cal Bike + 100 Wall Balls 9/6kg

Min. 2) 40 Cal Row + 100 Toes-To-Bar

Min. 3) 40 Cal Bike + 100 Deadlifts 60/42,5kg

Min. 4) 40 Cal Row + Burpees

Min. 5) 40 Cal Bike + MAX Hang Power Cleans 

Teams of 2. Nur eine Person arbeitet!

-SONNTAG-

11:00-12:00

5 Rounds

1 min. Cal Row (Goal: 15/12+)

1 min. DB Bench Press 22,5/12,5kg

1 min. Double Unders

1 min. Pull-Ups

1 min. rest

Rest 3 min

10 min ABS…

1 min Right Side Plank

1 min Sit-ups

1 min Left Side Plank

1 min Reverse sit-ups

1 min Plank

1 min Reverse sit-ups

1 min Right Side Plank

1 min sit-ups

1 min Left Side Plank

EINE Minute ist Pause – ihr entscheidet, welche!

KW 28

-MONTAG-

18:00-19:00 

Deadlift (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

1min. Weighted Plank on hands BEFORE every set.

+

18min AMRAP:

6 Cal Assault bike

6 Toes-To-Bar

6 Front Squats 42,5/30kg

then 8,8,8 – 10,10,10, etc.

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

(0-10min.)

5 Rounds For Time:

6 Power Cleans 60/42,5kg

12 pull-ups

(12-22min.)

5 Rounds For Time:

6 Jerks 60/40kg

12 Bar Facing Burpees

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

+

Every 3min. x 5 Rounds:

15/12 Cal Row

15 Wall Balls 9/6kg

Max American KB Swings 24/16kg

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

35min. to finish…

1000m Row

100 Double Unders

1 Mile Run (1,6km)

1 Mile Assault Bike

500m Row

50 Double Unders

800m Run

.5 Mile/800m Assault Bike

250m Row

25 Double Unders

400m Run

.2 Mile Assault Bike

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

+

12 Min AMRAP:

5 Devils Press (22,5/15kg)

10 C2B Pull-Ups

15 Front Squats (42,5/30kg)

-SAMSTAG-

11:00-12:30 

In teams of 2 get as far as possible in 30min…

100 Wallballs (9/6kg)

100 American KB Swings 32/24kg

800m Run

80 Sit-Ups

60 Toes-To-Bar

60 Hang Power Cleans (50/35kg)

40 Front Squats 

40 Lateral Barbell Burpees

20 Hang Power Snatch 

20 Overhead Squats

then:

50/50

40/40

etc.

-SONNTAG-

11:00-12:00

AMRAP12:

27-21-15-9 Deadlifts 80kg, Bar Facing Burpees,

Max. Meter Row.

 

-MONTAG-

18:00-19:00 

Deadlift (Wendler Week 1 of 4)

65% x 5

75% x 5

85% x max reps

1min. Weighted Plank on hands BEFORE every set.

+

15min. AMRAP:

10 Push-Ups

1 Rope Climb / 5 Strict Pull-Ups

15 Wall Balls 9/6kg

240m Run

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2:30min. x 6 Rounds:

250m Row

3 Power Snatch (climbing)

+

30-20-10

American KB Swings 24/16kg

15 Pull-Ups

30 Double Unders

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Wendler Week 1 of 4)

65% x 5

75% x 5

85% x max reps

+

2min. AMRAP:

10/7 Cal on the Assault Bike

10 Toes-To-Bar

Max Front Squats 70/50kg

Rest 90sec. 

Repeat x 5 Rounds

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Power Clean

Every 2min. x 10 Rounds:

10/7 Cal Assault Bike

3 Hang Power Clean (Climbing)

10min. AMRAP:

7 Toes-To-Bar

21 Russian KB Swings 32/24kg

7 Toes-To-Bar

21 Sit-Ups (Feet Anchored on KB)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Wendler Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

8 Rounds For Time:

8 Cal Machine

8 Box Jumps 60/50cm

8 Burpees

8 Alt. DB Snatch 22,5/15kg

-SAMSTAG-

11:00-12:30 

Teams of 2: (1 person works at a time)

2 Rounds For Time:

200 Double-Unders

50 Overhead Squats (60/40kg)

50 Pull-Ups

1 mile Run (160m Intervals)

Cap: 40 Mins (dies ist ein Hero WOD, Bull)

-SONNTAG-

11:00-12:00

Mobility Warm-Up

+

8 Rounds of:

20 sec of Push-Ups

10 sec of Rest

20 sec of Pull-Ups

10 sec of Rest

4 Min Rest

8 Rounds of:

20 sec of DB Thrusters 20/12,5kg

10 sec of Rest

20 sec of Russian KB Swings 32/24kg

10 sec of Rest

 

KW 26

-MONTAG-

18:00-19:00 

Front Squat (Week 4 of 4)

Recovery Week.

After a Few Warm-Ups sets:

40% x 5

50% x 5

60% x 5

*5 second eccentric bei jeder Rep – ein Partner zählt!

3 Rounds:

1min. of Max Front Rack Lunges 42,5/30kg

1min. Rest

1min. of Wall Balls 9/6kg

1min. Rest

1min. of Max Cal Assault Bike

1min. Rest

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 5min. x 6 rounds:

3 Power Cleans (Climbing)

3 Bench Press (Climbing)

500m Row (90%+ effort)

+ optional nach dem Kurs:

For Time and Quality:

10-9-8-7-6-5-4-3-2-1

Strict Pull-Ups

Strict HSPUs

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

For Time:

1,200 meter Run

63 American KB Swings (24/16kg)

36 Push Jerks 60/40kg

800 meters Run

42 American KB Swings 

24 Push Jerks 

400 meters Run

21 American KB Swings 

12 Push Jerks 

Time Cap: 35 minutes

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

35min. Running Clock:

10 Alt. Back Rack Lunges (Heavy As Possible)

immediately into;

10 Single Leg Deadlifts (Heavy As Possible) (5 rechts, 5 links)

immediately into;

15/12 Cal Assault Bike Sprint

Rest 90sec.

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Every 3min. x 10 rounds:

4 Hang Power Snatch (Climbing)

10 Toes-To-Bar

50 Double Unders

*4 Hang Snatch Runden 1-2

*3 Hang Snatch Runden 3-5

*2 Hang Snatch Runden 6-8

*1 Hang Snatch Runden 8-10

Optional:

3 Sets:

1min. of lateral Db raises

Immediately into;

1min. of front Db Raises

1min. of rest

-SAMSTAG-

11:00-12:30 

Skill: Ring Muscle Up + Core

3 Rounds For Max Reps:

1min. of Max Cal Row

1min. of Max DB Thrusters 22,5/15kg

1min. of Max Cal Assault Bike

1min. of Max Devil Press 

1min. Rest

—> Teams of Two, nur eine Person arbeitet.

-SONNTAG-

11:00-12:00

(0-10 min amrap) (solo)

5 pull-ups

10 push ups

15 air squats

(12-20 min)

Run 1 min (160m intervals) with partner

(20-30 min amrap) (solo)

5 burpees

10 DB push press (5/5 – 22,5/15kg

15 Kettlebell Swings – Russian (32/24)

(32-40 min)

Run 1 mile (160m interval) with partner