4 sets
5 min run/row @ moderate pace
1 min rest
5 x 30s fast 30s rest
1 min rest
Try to stay consistent in your pace in the 5 min Runs/rows
4 sets of:
6-8 single leg Deadlift
rest 30 sec. between legs
4 sets of:
6-12 single arm floor press each side
rest 30 sec.
15-20 bent over rev. flys (with 1 sec. hold at top position)
rest 30 sec.
3 sets of:
15-25 goblet squats
20-30 sec. single arm overhead hold (scale up to single leg, bottom up...)
HS-walk variations
6 sets of:
3 below knee Snatches
start @ ~60% of 1RM Snatch and work up by feel (no fail!)
Alternative with no Barbell:
8x 2 depth jumps
rest ~30sec.
4sets of:
4-6 tempo Front rack Split Squats @31X1
rest 60sec. between legs
- RPE 7,5 for first set (non dominant leg), then stay with that weight for remaining sets -
1x ME strict HSPU rest 2min
then
4-7 sets of:
40% of ME rest 30sec.
- if your ME set is sub 10, do the backoff sets with 60% -