3 sets of:
10-15 Bulg. Split Squats @31X1 (wtd. in hands - contralat. if you only have/need one weight)
rest 30-60sec. between legs
Every 3min for 15min (5 sets):
10 plank to high plank
20 alt. DB-Cleans (10 KB-Cleans each arm/20 backpack cleans to alt. shoulders)
10 Push ups
20 single arm DB/KB P. Press (10 each arm - or shoulder to shoulder backpack P. Press)
- scale as needed to finish sub 2:00min -
In a 4min window complete:
2 rounds of:
10 single arm DB/KB Thrusters
10 Pull ups (sub with alt. DB Snatches or KB-SDLHP)
10 alt. rev. lunges (DB/KB in goblet position)
10 HSPU
- if you complete 2 rounds within 5min you move in the second round in that you now have to complete 2 more reps of Thrusters and Pull ups 12,12,10,10. The third round is 14,14,10,10, the fourth round is 16,16,10,10.... adjust the number of reps accordingly that you manage to get into the second round at least -