3 sets
5x
5s isometric towel deadlift
5s rest
2 min rest between sets
4 sets
6-10 single leg squats each side
(to box/chair/couch - controlled eccentric)
Rest 60s after both legs
4 sets
4-8 strict HSPU
(ROM/ 2-3 negatives/ pike pushup [elevated feet])
30-60s rest
8-10 3-point rows each side
Rest 30-60s rest
3-5 min gymnastics swimming
20s crawl
20s breaststroke
20s W-shrugs
30s W-hold
In 36 Min 6 Sets of 3 Min ON/ 3 Min OFF
A) 3 Min AMRAP:
15 Cal Bike
15 Air Squats
B) 3 Min AMRAP
15 Cal Row
10 Shin Box to Lunge (1xKB in FR)
Shoulder & Elbow