3 sets of:
5-10 strict (def.) HSPU (scale with ROM, 2-3 neg. with 5-10sec. ecc, Box HSPU or standing DB/KB press)
rest 30-60sec.
6sec. isometric towel split squat, rest 10sec., intro 6-10 Bulg. split squats @31X1 (wtd. in contralat. hand) - all on one side -
rest 30-60sec.
6sec. isometric towel split squat, rest 10sec., intro 6-10 Bulg. split squats @31X1 (wtd. in contralat. hand) - all on other side -
rest 30-60sec.
3 sets of:
6-10 slider leg curls with controlled ecc.
8-12 rom. DL (with 2xDB/KB or BB/backpack)
20-40sec. bottom of push up hold
8-10 3-point DB/KB/backpack row (each side)
90sec. of gymnastics swim
rest 1-2min between sets
3 sets of:
5-15 strict (Ring) Dips or 10-25 Push Ups
rest 30s
10-20 alt. Pistols
rest 30s
50-100 DU's (unbroken of possible)
12min EMOM:
1) 3 TnG Power Snatches
2) 5 Hang Cluster
- same weight across for both exercises -
Alternative without Barbell:
12min EMOM:
1) 8-12 alt. DB or KB Snatches (with KB 4-6 per side)
2) 3-5 DB/KB Hang Cluster / side
3 sets of:
6-8 windmills with DB or KB (each side)
15-30s Star Plank / side
90s of gymnastics swimming
- rest as needed between movements -