4-6 sets of:
4min on, 2min rest
- go at a tough pace, but stay consistent within the 4 minutes. Only continue after 4 sets, if you could keep the same pace or get faster -
3 sets of:
30 sec. Wall-Sit
into
6-10 Front Squats with 3 sec. ecc. (goblet/bearhug)
into
10-16 alt. rev. lunges (BW)
rest 1-2 min
3 sets of:
6-12 s.a. floor press (each side)
rest 30-60 sec.
15-20 bent over rev. flys (1 sec. hold at top)
rest 30-60 sec.
3 sets of:
6-10 glute bridge walk outs
30 sec. s.a. OH-marching (each side)
10 sets of 90s on / 90s off (5 each part):
1) AMRAP of:
10 alt. DB Snatches or 5 KB Snatches / side
10 Burpees
2) AMRAP of:
5 single arm DB/KB Hang Power Clean and Jerks / side
10 Goblet Squats
10 V-ups