4 sets of:
6 x 2 Contrast Split Squats / side
- switch btw 2 slow reps (~5s ecc. + conc.) and 2 fast reps (as explosive as possible). 3 times each so 12reps total per side in a set. Use DB/KB/Backpack in Goblet Position if needed -
rest ~30s btw sides and before strict HSPU
4-10 strict HSPU (scale to Pike/Box HSPU or normal Push Ups)
rest ~60s
3 Giant sets of:
10 B-Stance RDLs / side (DB/KB/Backpack in contralateral Hand)
8-12 KB/DB/Backpack Pullovers (low hip Position)
15-20s RKC Plank
rest ~60s
4 sets of:
6min @moderate to fast pace
2min @easy recovery pace
- for the 6min choose your 5k pace or a pace you could hold for ~20min. Really focus on recovering during the 2min easy pace, so you can keep your pace in the later sets -