5 sets of:
3min moderate run
2min moderate/fast run
1min fast run
2min walking rest
- try to increase your pace through the different speeds. Adjust paces as needed so that 1min fast pace is hard to hold in the end. -
4 sets of:
15-25 goblet squats
rest 1-2 min
4 sets of:
6-12 single arm floor press @31x1 (each arm)
rest 30-60 sec
8 min AMRAP of:
20 alt. DB cleans/10 KB cleans each side/20 backpack cleans
20 single arm push press (10 each arm)
5 sets (build up by feel)
1 PS
1 OHS
1 TNG squatsnatch
Alternative with DB/KB:
5 sets each side (R+L = 1 set)
3 DB PS
3 DB OHS
3 DB squat snatches
Do one side and then switch to the other. Then do 60s rest. Work as heav as form allows
3 sets (heavy but not max)
10-15 Backsquats with 3s ecc.
or
20-30 gobletsquats with 3s ecc.
rest 1-2 min
10-15 knee supported 3-point rows each side
rest 2-3 min
3 sets (keep weight in hands over the whole set)
8-10 hollow body pull overs (light)
8-10 hollow body flutter kicks (just count right leg)
8-10 single arm turkish situps (4-5 each arm)
rest by feel