4 sets
30s Goblet squat hold @ parallel
10s rest with weight
30s Goblet cyclists squats (2020)
10s rest (put weight down)
30s Bodyweight only squat hold @ parallel
60s rest
4 sets
8-12 tempo pushups (2020)
16-20 fast bentover reverse flys
ME tempo pushups (2020)
16-20 fast bentover reverse flys
rest 90s
AMRAP5
20 russian twists (only count right side)
10s hollow hold
2 sets (will increase over the next week)
4-6 BB FS @ 60X1 (heavy but perfect form)
rest 2-3 min
2 sets (will increase over the next week)
4-6 BB rom. DL @ 60X1 (heavy but perfect form)
rest 2-3 min
2 sets (will increase over the next week)
4-6 strict HSPU @ 60X1 or 4-6 negatives with 6s ecc.
rest 2-3 min
2 sets
8-15 3-point rows each side
6-15 strict leg raises or Hochstechen or 4-8 dragonflags
rest 60s