20min AMRAP of:
50 DB/KB facing Burpees (scale to lateral variation if space is limited - over backpack)
50 V-Ups (scale to Tuck-Ups or Sit ups)
50 alt. step ups (single DB/KB/backpack - hold anywhere - scale to alt. rev. lunges if there is no possibility to do step ups)
50 alt. DB-Snatches / KB-Snatches in sets of 5 each side (from hang) / backpack Snatches
200 DU´s (Single Unders or Jumping Jacks)
4 sets of:
6-8 single leg DL with 3 sec. ecc.
rest 45 sec after each leg
3 sets of:
20-30 goblet squats
rest 90 sec.
8 min AMRAP of:
12 s.a. push press (6 each arm)
8 alt. DB cleans/KB swings/backpack ground to shoulder
3 sets
40 doubleunders
30 pushups (15-20 for woman)
20 ringrows or bent over row variation
10 kipping HSPU
rest 60s
4 unbroken complexes:
3 tng squatcleans from floor
1 pushpress 1 pushjerk 1 splitjerk
3 tng hang squatcleans
1 pushpress 1 pushjerk 1 splitjerk
3 tng high hang squatcleans
1 pushpress 1 pushjerk 1 splitjerk
Dont start too heavy! this Complex is tough. But if you feel you can building up after the first set you can do so! But if you need to rest in between movements then go down again.
Alternative without Barbell:
Same complex 2 times on each side with 1 DB/KB or also 4 sets with two DBs/KBs
3 sets of:
6-8 windmills with DB or KB (each side)
15-30s Copenhagen plank each side
15-20 bentover reverse flys with light weights into 30-40 without weight
- rest as needed between movements -