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  • Sergiy Gabbe

Thursday 15 Jul 2021

Updated: Jul 14

Warm up

2 Rounds

5 Goblet Squats with plate

5 RDL with Plate

5 Bent-over Row with plate


-into-


5 Banded Foam Roller Wall Slides

5/5 Single-Leg RDL

5/5 Single Leg Glute Bridge


-into-


2 Rounds

10 BB Kanga Squat

3-5 Strict Pull ups

5 Kipping Pull ups


Strength

Dead Lift


2 x 4 @ 60% 1RM

1 x 3 @ 70% 1RM

2 x 3 @ 80% 1RM

3 x 2 @ 85% + 1RM


*60 sec rest between sets

Work out

400m Run

-into-

6 Rounds

5 Deadlift 100/70 Kg

5 Ring Muscle-ups

-into-

400m Run


RX+: 120/85Kg


Time Cap – 16min

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