10sets of:
90sec. on 60sec. off
1. AMRAP of:
10 alt. steps ups (backpack on shoulder, or single DB/KB in Front rack)
10 Burpees
2. AMRAP of:
20 Mountain Climbers (fast - pull knee to chest)
10 Squats (backpack in bear hug or DB/KB in Goblet position)
10 single arm P. Press (5 each arm with KB/DB or 10 shoulder to shoulder backpack push presses)
- total = 25min -
5 sets of:
5 negative Pistols / side (3-5s eccentric and then stand up with both legs)
60s HS hold practice
rest ~60s
6-8 sets of:
3 Clean and Jerks
- start at 60% of 1RM and work up by feel, ne set up before each rep -
Alternative without Barbell:
8 x 2 single leg Counter Movement Jumps to double leg landing (one Jump each leg)
Rest ~60s btw sets
3 sets of:
8-12 rom. DL with 3s hold in stretched position (BB/2xDBs/KBs or single leg hand supported with one DB or KB)
Rest ~90s
6min AMRAP of:
Strict Pull Ups
*Every 90s starting at 0:00 do 10-20 Push Ups + 15 Band Pull Aparts