3 sets of:
Max Effort Cyclist Goblet Squats
rest ~60s
5-10 tempo Push Ups (32X1)
directly into Max Effort Bent over reverse flys with a controlled tempo
rest ~60s
3 sets of:
20s single arm DB/KB OH or FR marching / side
4-6 single leg eccentric slider leg curls (only keep the hip up on the eccentric and go really slow here, relax on the concentric) / side
6-10 side plank rotations / side
- only short rest between movements -
4 sets of:
6-12 half kneeling presses (each side)
rest ~30 sec.
15-20 bent over rev. flys
rest 30-60 sec.
15min AMRAP of:
12 single arm hang squat cleans
9 push ups
30 standing skippings / 12 alt. step ups
7-10 sets
30s hard pace
60s moderate pace
90s easy pace
- no rest between sets -
Warm up properly before the 1st set because the workout starts with high intensity. If you feel your pace is much slower than in the beginning then you can finish after set 7!