4 sets of:
6-10 slow eccentric reverse Lunges (Glute Focus) / side (try to to keep your weight as long as possible on your front leg, before setting the back foot to the ground / use one DB/KB or Backpack in contralateral Hand)
Rest 30s
6-10 single arm KB/DB Z-Press / side (or Backpack Z-Press)
Rest 60s
9min EMOM:
1) 30-45s weighted Wall-Sit
2) 15-20s bottom of Push Up hold + 15-20s top of Push Up hold (active scapulae)
3) 40s of reverse Snow Angels
6-8 sets of:
90sec. on 2:30 off
1. 50 DU´s
15 T2B (substitute with V-Ups)
ME Squat Cleans for remaining time @ 60/40kg (substitute with single or double DB/KB)
2. AMRAP of:
6 OHS (60/40kg) - substitute with single DB/KB
6 Bar facing Burpees (over DB/KB)
- This should be an all out effort! Only do more than 6 total sets if you are still able to get more than 90% of your best sore (probably 1. round) in both intervals -