Ke 4.11.

a) 3 rounds, 3 batteries, 3 minutes per battery, rest remaining time

Focus on quality, easy pace, deload

9x e3m

1. Battery

• 2×10 Core press (pallof press)
• 2×10 Cross over box step up
• 10-15 face pulls

2. Battery

• 2×10 cross crunches, knee to elbow
• 10 seated press @bar
• 10-15 GM @bar

3. Battery

• 10 L-sit holds (2-5s)(on KBs)
• 2×10 renegade row @KBs
• 10-15 half moon @KB

b) BS, focus on technique, very easy to easy weight

• 5x e2m
•  8-15 BS (25-50% BS 1RM)
• 2 warm up sets, 3 easy sets

After workout Accessory:

• 20-40 min easy aerobic exercise: run / bike / etc.