3 sets of:
8-10 3-point DB-rows (each side)
rest 30-60sec.
10-15 Bulg. Split squats @ controlled tempo/ contralat. loaded (each side)
rest 30-60sec.
15min AMRAP of:
20 single arm P. Presses (10 each arm)
50 DU´s (sub with SU´s or jumping jacks)
20 goblet squats
50 DU´s (sub with SU´s or high knees)
4 sets of:
6-12 single arm floor press @31x1 (each arm)
rest 30 sec.
15-25 bent over rev. flys (1 sec hold)
rest 30-60 sec.
15min AMRAP of:
10 air squats
10 alt. DB-snatch/5 KB-snatch each arm/backpack snatches
10 alt. shoulder taps
2 sets (will increase over the next week)
4-6 Front foot elev. Split squats (each side) with 2x3sec. iso hold (bottom pos. + mid range on concentric) - heavy but perfect form - (choose DB´s in hands or BB in Front rack or back rack and stick with that loading scheme over the weeks)
rest 2-3 min
2 sets (will increase over the next week)
4-6 BB Snatch grip rom. DL with 2x3sec. iso hold (bottom pos. + mid range on concentric) - heavy but perfect form -
rest 2-3 min
2 sets (will increase over the next week)
4-8 (def.) push ups with 2x3sec. iso hold (bottom pos. + mid range on concentric)
rest 2-3 min
2 sets
1min walking lunges (alt. rev. lunges if space is limited - wtd. in goblet pos.)
1min Facepulls (1sec. hold)
1min rest