3 sets
4 x 5s overcoming isometric towel deadlift 5s rest
rest 15s
4 x 5 s overcoming isometric doorway butterfly (chest)
rest 45s
4 Giant sets
10-12 heavy loaded cyclist squats (3030)
rest 30s
10-12 loaded hip thruster with 10s hold at top after last rep (3030)
rest 30s
10-12 3-point rows each side (3030)
rest 30s
3 sets
8-16 overhead triceps extentions
8-10 hollow/tucked body pull overs
3 sets of:
3 rounds of:
15 alt. DB Snatches or 15 KB Snatches
12 alt. single arm DB/KB OH Lunges
9 Burpee over DB/KB
Rest 4min btw sets
- go at a high but consistent pace each round. Rest period is relatively long, so go will be consistent times each set -