3 sets
3 x 5sec overcoming isometric doorway single leg press 5sec. rest
rest 60sec. between legs
3 sets of:
5-10 pistols (each side - wtd. in goblet pos. if needed) scale to skater squats or rev. lunges with quad focus
rest 30sec
5-10 single arm DB/KB strict press (each arm)
rest 30sec
10-15 3-point rows (each side)
rest 30sec
3 sets of:
6-10 glute bridge walk outs
6-8 side plank rot. (each side)
8-12 stick crunches
- no rest, but move at an easy pace -
Every 4 min for 20 min (go hard each set)
10 DB FS
10 DB Pushpress
10 DB Thruster
10 Burpees