3 sets of:
5 x 5s seated towel row overcoming isometric with 10s rest btw bouts
Rest 30-60s
10 alt. Split Squat Jumps (scale to only jumping with front foot or explosive concentric Split Squats 5 reps per leg)
Rest 60-90s
3 sets of:
4-10 strict HSPU (scale ROM, Box HSPU or normal Push Ups)
Rest 30s
6-8 ipsilateral loaded single leg RDL @tempo 31X1 / side
Rest 60s
2 sets of:
40s ME cyclist goblet Squats with controlled tempo
40s ME slider leg curls
40s ME single arm DB/KB OH Shrugs (20s each arm)
- short rest btw each exercise -
12-10-8-6min run
rest 2min between sets
- running pace should be 80-90% effort for each run. Because the running time decreases, the speed from set to set should increase and still be an 80-90% effort for that duration. -