Emom 32 (8 sets)
1. 30-60 doubleunders (or max 40s work)
2. 6-10 gobletsquats + 6-10 russ. Kbs (32/24)
3. 6-10 shuttlesprints (wall to fence=1)
4. Rest
40min row or bike for max distance
Every 4min do:
1) 30s suitcase hold/side
2) 45-60s Glute Bridge hold
alternate btw 1) and 2) every 4min
5 Sets of:
7-9 Step Downs
60 sec Rest
5-7 3-Point-Row
30-60 sec Rest
Work up in weight for Set 1&2 and stay heavy for all remaining sets
3 Sets of:
10-12 KB Pull Through in Bear Pos.
6-8 Tempo Squats @3121
20-30 sec SL-Glute Bridge Hold
15 sec. Each Y-W-T-Hold