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A. 4 sets

P1: Single leg squat complex

3x (1 pistol + 1 shrimp + 1 dragon squat)

P2: Hollow hold catch and throw until P1 is finished

-

B. 4 sets

P1: 8-10 gorilla rows

P2: SL 1/2 push-up hold until P1 finished + ME reps

-

C. For 12 min in teams of 3

P1: 250 m row

P2: uneven racked DKB walk

P3: KBS to squat clean / KB snatch

 
 

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The what & the why—finally explained

Training, pain neurology, nutrition basics 

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