3 sets each side
10s overcoming isometric towel splitsquat
directly into
8 Frontfoot elevated splitsquat(4") with weight (dbs/kbs/backpack/plate)
rest 60s and then do other side
Emom10
1. 40s hip thruster with 1s hold at top (place medium weight on hip)
2. 40s lateral pike lift overs (over a db or anything low)
AMRAP7
2 alt. SA devils press (DB/KB/backpack/plate)*
10 jumping lunges / reverse lunges
4 alt. SA devils press (DB/KB/backpack/plate)
10 jumping lunges / reverse lunges
6 alt. SA devils press (DB/KB or with both hands backpack/plate)
......
*if you do it with KB/backpack/plate do the burpee next to the object and then grap it to get it overhead
For time
Buy in before each round
100 Doubleunders / Lateral jump overs
30-20-10
T2B / V-ups
alt. single arm devils press (heavy DB/KB or heavy Plate/backpack with both arms)*
*If you do the devils press with a KB/PLate/backpack do the burpee next to the object and then grap it to get it overhead