3 sets
Overcoming isometric split squat 4 x 5s on / 5s off each leg (first one leg then the other)
Rest 30sec
2-3 deadstop plyometric pushups (start from floor)
Rest 60sec
3 sets
0:30 iso bearhug squat hold
0:30 ME bearhug squats
0:30 iso squat hold
0:30 ME air squats
90s rest
- scale iso hold time accordingly -
3 sets of:
6-20 Push ups
ME L-seated backpack press (min. 10)
Rest 60sec
3 sets:
8-12 OH scaption raise
15-20sec. Y-W-T hold (each)
Rest 45sec