4 sets of:
6-8 lateral Lunges / side with one DB/KB/Backpack in Hands
rest 30s
8-12 1,5er Goblet Cyclist Squats
Rest 60-90s
10min EMOM
1) 6-15 Burpees
2) 5-10 single arm DB/Hang Clean and Jerks / side (10-20 Backpack Clean and Jerks)
- keep reps consistent across the EMOM -
Every 4 min for 20 min (5 sets) do
12 DB DL (2xdb/kb/barbell)
8 burpees over db
9 DB HPC
8 burpees over db
6 DB STOH
8 burpees over db
Finish each set as fast as possible!