5 sets:
5-7 heavy single arm DB Push Press (right)
Rest 30s
5-7 heavy single arm DB Push Press (left)
Rest 30s
6-8 Barbell rom. Sumo Deadlift (heavy but perfect form)
Rest 60s
4 sets:
12-15 heels elevated Goblet Squats (both feet on 1 plate) (2020 tempo)
Rest 30s
6 Sideplank Rotations/side (small weight)
Rest 30s
Every 3min for 30min (10 Rounds total/5 Rounds each), alternate between 1 and 2:
1) 20/15cal Row + 10 Burpee over Rower
2) 100m run + 10/7cal Air Bike + 100m run
Additional 5-10min activating warm up for the whole group
work up to a max weight for:
3 strict press (TNG)
4 sets of:
4 Cluster Chin ups (1.1.1.1 - rest 10sec. between each rep - heavy!)
rest 30-60sec.
6-10 DB-Bench Press
rest 30-60sec.
10min AMRAP of:
12 alt. DB-Snatches (30/20kg)
15 T2B
18 BJ over (24/20'')
21 WB (9/6kg)
3 sets of:
8-12 DB-Curls (sup. on concentric - rotate to full pronation at top and hold on eccentric)
15-20 tempo banded Triceps push downs @ 1120
rest as needed between movements (as less as possible)