3 sets of:
4x1min on / 30s off
Rest 3min btw sets
- goal is to go at a consistent, but really high pace each interval. Choose a pace you could keep for around 3-5min. So the first round in each set should still feel really doable and then by round 3 and 4 it should be tough to hold your pace, but still doable -
4 sets of:
6-12 single arm Floor press (1sec. hold at bottom pos. - each side)
rest 30-60sec.
8-12 3-point DB-rows (1sec. hold at top pos. - each side)
rest 30-60sec.
12min AMRAP of:
12 single arm hang squat cleans
8 Burpees (high plank burpees)
12 alt. goblet rev. lunges
16 mountain climbers