A. Strength (warm up your core and hips)
Russian Routine Back Squat week 3
B. Skill
Choose a skill and work it for 15 min
C. Aerobic Tempo Interval
5 rnds of
Min 0-1: Toes to bar 10-15 unbroken
Min 1.30-2.00 : Rest
Min 2-3 : Sled push 50-60mt (35/25kg)
Min 3.30-4.00: Rest
Min 4-5 : 10-18 Burpees over Bar
Min 5.30-6.00: Rest
Min 6-7 : 15-21 Wall Ball or Row for Kcal
Russian Routine Back Squat week 3
B. Skill
Choose a skill and work it for 15 min
C. Aerobic Tempo Interval
5 rnds of
Min 0-1: Toes to bar 10-15 unbroken
Min 1.30-2.00 : Rest
Min 2-3 : Sled push 50-60mt (35/25kg)
Min 3.30-4.00: Rest
Min 4-5 : 10-18 Burpees over Bar
Min 5.30-6.00: Rest
Min 6-7 : 15-21 Wall Ball or Row for Kcal
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