3 sets
4-6 SA supported pushups each side (scale to elevated/knees or 8-12 regular(knee) pushups)
rest 30s
16-20 db rom. deadlifts (2s glute contraction at top)
rest 60s
Amrap12
30-20-10-20-30-20-10....
doubleunders/lateral jumps/JJ
alt. goblet reverse lunges
SA pushpresses
Go up and down the ladder as long as the AMRAP goes.
4 sets:
4-6 BB FS @ 60X1 (heavy but perfect form)
rest 2-3 min
4 sets
4-6 BB rom. DL @ 60X1 (heavy but perfect form)
rest 2-3 min
4 sets
4-6 strict HSPU @ 60X1 or 4-6 negatives with 6s ecc.
rest 2-3 min
4 sets
8-15 3-point rows each side
6-15 strict leg raises or Hochstechen or 4-8 dragonflags
rest 60s