Decreasing Running Intervals
Run 10-8-6-4-2 min with 2 min rest between
Try to start at a moderate tempo which you could hold for 20+ min and then try to increase your pace with each interval finishing with a very hard pace for 2 min!
Focus on your arm movement while you run! Your shoulders should move and not to be hold stiff at the side of your body.
For 10 min practice Handstand walk outside if possible
Alternative: Practice (wall supported) shoulder taps in sets of 10-20
8-10 sets (technique focus)
2 hang muscle snatches
2 Hang power snatch
Keep the weights moderate because depending on your home setup it is not safe to lift heavy or you will worsen your technique due to not lifting not consequent or hesitating having not enough space.
Alternative:
If you have no Barbell you can do
6-8 sets
3 single Countermovement Jumps (max height!!)
directly into
3 explosive DB snatches each side
rest 1 min
6 sets
4-6 tempo Frontsquats @ 31X1 (RPE 7,5 in 1st week)
rest 90s
Alternative:
6 sets
4-6 weighted pistols @ 31X1 each side
rest 45s between legs
(use DB/KB/loaded Backpack)
6-10 sets
X Strict HSPU
rest 30s
Pick a number where you can do at least 6 sets! if you finish 10 sets you can increase reps next week