3 sets of:
30sec. iso split squat hold into 8-12 pistols (scale to skater squats or rev. lunges with quad focus)
rest 30-60sec. between legs
4 sets of:
6-12 single arm Floor press (each arm) @ 21X1
rest ~60sec.
3 sets of:
6-8 sideplank rot. (wtd. - each side)
8-12 slider leg curls (scale to 5-10 glute bridge walk outs)
8 blackburns + 10-15sec. Y-W-T hold
Every 6min for 18-24min (3-4 sets):
20 single arm DB/KB Hang Clean and Jerks (split up as needed)
20 Push Ups
20 alt. Single arm DB/KB Front Rack reverse Lunge
60 DU's or lateral Jumps over DB/KB
- go all out each round! If you drop off more than 10s from your first round within 3 sets keep it at that, if not do a fourth set -