3 sets of:
6-10 Bulg. Split Squats @3010 (weight in contralat. hand)
Rest 45sec after each leg
3 sets of:
8-12 slider leg curls (controlled ecc.)
Rest 60sec
12min EMOM
1. 45sec ME Push ups
2. 45sec ME DB/KB/backpack Hang Cleans (use one or two DBs/KBs or a backpack)
3. 45sec prone Y-W-T‘s
12min EMOM
1. 45sec. DU´s
2. 10-20 alt. pistols
3. 6-20 Ring Dips (substitute with Push ups)
10min EMOM
1. 3 TNG P. Snatches
2. 5 TNG Squat Cleans
- choose a weight you can move unbroken and efficient for both lifts for 10min -
Option with no Barbell:
10min EMOM
1. 6-12 alt. DB Snatches
2. 6-12 alt. DB Squat Cleans
- choose a weight you can move unbroken and efficient for both lifts for 10min -
3 sets of:
4-6 windmills with DB or KB (each side)
10-20 band pull aparts or 15-20 bent over rev. flys
10 pike leg lifts + 8 Hollow rocks + 6 V-ups + 10-20sec. rev. Hollow hold (on hands and feet)
- rest as needed between movements -