Every 8min for 40min (5 sets):
400-500m run (pick a distance that takes you about 2min to run at a moderate fast pace)
20 alt. rev. lunges
30 jumping jacks
20 jumping squats
400-500m run (same distance)
4 sets of:
5-10 pistols (each side - go heavier each round if possible)
Accumulate 30-45s in a free Standing Handstand hold after each round
rest as needed
5 sets of:
P. Clean + Split Jerk + Clean + Split Jerk
- start at ~60% of 1RM and work up by feel, new set up afterJerk-
Alternative without Barbell:
5 sets of:
3 wtd squat jumps (light weights in hands) + 5 knee tuck jumps
rest 60-90s
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
- increase reps or weight -
For time:
50/30 strict pull ups
100/60 Push ups