3 sets of:
6-10 1,5 Bulg. Split squats (2-3sec. to go all the way down, then hold 1sec., then half way up, hold 1sec., then all the way down again and back up without any pauses - use DB/KB or any weight in contralateral hand)
rest 60sec. between sets
3 sets of:
40-60sec. of slider leg curls with controlled ecc.
rest ~60sec.
15min AMRAP of:
6 Push Ups
9 GTOH (use any weight single or double DB/KB, Barbell or backpack)
12 Air Squats
50 DU´s (scale to 50-100 SU´s or 50 Jumping jacks)
10min to practice Handstand hold (free standing if possible)
6-8 sets of:
P. Clean + P. Jerk + Clean + Split Jerk
@ 2nd weight after empty bar and work up by feel (not max! - be sure to control the weight also on the way down, new set up after the P. Jerk)
Alternative with no Barbell:
6-8 sets of:
4 single leg CMJ (each leg - controll landing position (single leg quarter squat) and hold for 1sec. - new set up for every jump)
rest ~45sec.
3-4 sets of:
6-12 single leg rom. DL (weight in contralat. hand)
rest 30sec. between legs
- increase reps first. If you did 12 reps you can increase load -
5 sets of:
5-12 strict pull ups
6-15 tempo push ups @ 3110 (use bands or plates to add resistance if 15 is too easy)
10-20 band pull aparts
rest 60sec.