| Minimal equipment / No-gear |
Warmup Mobility warmup Movement Complex Warmup General warmup: 2 rounds of:200m run 5 Burpees10 Scorpions Conditioning 40 KB/DB Clean and jerks 4 Rounds of ”Mary” 30 KB/DB Clean and jerks 3 Rounds of ”Mary” 20 KB/DB Clean and jerks 2 Rounds of ”Mary” ”Mary” 5 HSPU 10 Pistols, alt leg 15 Pullups HSPU: box hspu or pike handstand pushups if HSPU is a no go Pistols: scale to sit to a box or reversed lunges Pullups: table rows is a good substitute, if you only have the option to do strict pullups, scaling down the reps a noch can be a good idea. |
