3 sets
ME (diamond) pushups (hard variation between 10-20 reps)
into
ME controlled Scapula pushups after the last rep (max 20 reps)
into
ME prone W- shruggs (max 30 reps)
rest 90s
3 sets
8-10 tempo single leg rom. DL each side (3131) (use DB/KB/backpack/waterbottle)
into
8-10 single leg glute Bridges with 2s hold each side
into
30s single leg wallsit each side
Core Finisher
3 sets no rest
10 pike leg lift overs
10 sideplank rotations (5 each side/use light weight)
10 straight leg situps
5x5 paused squats (2x3sec. pause --> pause for 3 sec. in midrange, pause for 3 sec. in bottom position, stand up explosively)
rest 1-2 min
3 sets of:
30-40 sec. glute bridge walk outs
rest 60 sec.
8 min AMRAP of:
6 push ups
8 rev. lunges
10 ground to shoulder
12min AMRAP of:
12 single arm DB-Thrusters (6 each arm - DB/KB)
8 Burpee over DB
12 alt. DB-Snatches (or KBS if you don´t have a DB)
32 DU´s
3-4 sets of:
"Durante Core"
- 5-10 reps of: Hollow rock, V-up, Tuck-up and Hollow hold -
90sec. gymnastics swim
- 20sec. of: crawl, breaststroke and W-shrugs, 30sec. of: W-hold