3 sets of:
10-15 Bulg. Split Squats @ 2110 (DB/KB in contralat. hand or put on backpack)
rest 30sec. between legs
3 sets of:
30-40sec. slider leg curls (controlled eccentric - if sliding is not an option do glute bridge walk outs)
rest 60sec.
7min AMRAP of:
21-15-9
backpack GTOH (or DB/KB or BB)
Push ups
Air Squats
10-15min to practice Ring MU Variations
- accumulate 90s of L-Sit hold during this time, split up as needed -
8-10 sets of:
2 Jerk Drives (first one with 2s pause in Dip)
1 Push Jerk (2s pause in Catch)
1 Split Jerk
- start with empty bar and work up by feel -
Alternative without Barbell:
6-8 sets of:
2 reactive Split Squat Jumps / side
1 Counter Movement Jump with hands on hip
Rest 60-90s
- first do 2 reps of the split Squat Jumps on one side, then find set up on other side and do 2 Jumps there then set up for a normal counter movement jump, but keep hands on hips to focus only on leg drive -
3 sets of:
8-15 single arm Seesaw rows / side
--> increase reps or weight
8-15 single leg Hip Thrusts / side
--> increase reps or weight
Rest as needed