Every 5 min for 25 min
30 Doubleunders / Lateraljumps
15 deadlifts (weight of choice)
30 Doubleunders / Lateraljumps
15 Frontsquats (weight of choice)
30 Doubleunders / Lateraljumps
15 STOH (weight of choice)
Try to finish sub 3 in the 1st set and go hard each set // If you you finish too fast go up in reps in the weighted movements
5 sets:
4-6 BB FS @ 60X1 (heavy but perfect form)
rest 2-3 min
5 sets
4-6 BB rom. DL @ 60X1 (heavy but perfect form)
rest 2-3 min
5 sets
4-6 strict HSPU @ 60X1 or 4-6 negatives with 6s ecc.
rest 2-3 min
5 sets
8-15 3-point rows each side
6-15 strict leg raises or Hochstechen or 4-8 dragonflags
rest 60s