4 sets of:
6-10 lateral Box Step Downs / side (Weight in Goblet Position if needed)
rest 30-60s
10-12 rom. DL with DB's/KB's/Barbell/Backpack at Tempo 32X1
directly into 30-45s static Glute Bridge hold
rest 60-90s
7min AMRAP:
6 Burpees
9 Thruster (DBs/KBs/BB/Backpack)
12 Mountain Climbers
4 sets of:
4min run for distance
rest 4min (walking)
- aim for a max distance in every set (it´s ok to get less distance from set to set), intensity and speed should be as high as possible for each set individually. Make sure you are properly warmed up -