2022/06/24 FREITAG Lessonplan

On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 chest-to-bar pull-ups / 75 ring rows

From 10:00-15:00:
75 burpees-to-target

From 15:00-20:00:
800/1,000-m row / 600/750-m row
– Score is total combined work time

2022/06/24 Endurance

4 Rounds of E4MOM
18 Box Jumps Over
15 Wallball Shots 20/14lb
ME Burpee over MedBall till 2:30 Min.

5 Min. Rest then

4 Rounds of E4MOM
15/12 cal Ergometer
16 Dumbbell Snatches (22,5/15 Kg)
ME V-Ups till 2:30 Min.

Goal: Interval pace, then Rest and bring your HR down