Bulgarian Split Squat

4 sets of:
5 Bulg. split squats (each leg - BB in back rack)
rest ~60sec. after both legs

KB-Front Squat + DB-Bench Press

3 sets of:
8-12 Double KB-Front Squats @ 3111
8-12 DB-Bench Press @ 2111
- rest as needed between movements -

Ring rows + Hollow Complex

3 sets of:
8-12 ring rows (elev. feet)
X reps of Hollow rocks, alt. V-ups, tuck ups
- no rest betweeen movements -

Additional warm up

Additional 5-10min activating warm up for the whole group

Box step ups + strict HSPU

5 sets of:
6-8 Box steps ups (~just below knee height - 2x DB´s in hands - heavy!) one side
rest 30sec.
6-8 Box steps ups (~just below knee height - 2x DB´s in hands - heavy!) other side
rest 30sec.
5-7 strict (def.) HSPU / (scale to 3-4 4sec. neg HSPU or to Box HSPU in pike or on knees - no decreased ROM)
rest 60sec.

Accessories

3-4 giant sets of:
20-30 banded leg curls
6-10 Box pikes (scale to 10-15reps of leg lifts in pike) + 15m seal walk
8-12 bent over BB rows (sup. grip)
90sec. of gymn. swim
rest 1-2min