3 sets
6-8 single leg lateral stepdowns or quad focused reverse lunges (controlled descent/each side)
rest 30s
6-8 single arm supported pushups or 10-16 regular pushups
rest 30s
AMRAP10
2 wallclimbs (scale in height or do 20 shoulder taps)
4 alt. single arm DB/KB devils press
6 V-ups
8 goblet squats
3 x 20-30 alt. rev. lunges (goblet loaded)
rest 1-2 min
3 x 10-15 rom. DL
rest ~ 1min
3 rounds:
1min ME burpees/push-up + air squat
1min ME low hang snatches (30 sec. each arm)
1min ME s.a. push press
rest 1 min
6 sets 3 min on // 2 min off
1. AMRAP of:
10 alt. DB Snatches / 5 KB Snatches per arm
10 Push Ups
20 doubleunders
2. AMRAP of:
10 kipping/butterfly Pull Ups / 5 strict Pull Ups / 10 ring rows or barbell rows
10 Alt. Step Ups or reverse Lunges with one KB/DB
10 Front Squats or Goblet Squats