Ma 30.11.

a) 4x e2m

•  15-12-10-8 BS (25-50% BS 1RM)

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

9x e3m

1. battery

• 2×10 Core press (pallof press)
•  10-15 face pulls
• 8-12 Nordic hamstring curls

2. battery

• 2×10 cross crunches, knee to elbow
•  10 seated press @bar (small weight or just bar)
• 10-15 GM @bar (small weight or just bar)

3. battery

• 10 seated leg raises (over KBs)
• 10-15 KBS
• 2×10 KB side bends

Focus on quality, easy pace, easy weights, deload

Accessory:

• 15-30 min easy aerobic exercise
• run, bike, row…