Every 5min for 25min (5 sets):
200m run (or choose a distance that takes you about 45-60sec. to run)
~20m Burpee broad jumps
200m run (same distance)
20 air squats
3 sets:
4-6 Front foot elev. Split squats (each side) with 2x3sec. iso hold (mid range on eccentric + bottom pos.)
- heavy but perfect form; increase reps or weight slightly, if you did already 6 reps -
rest 2-3 min
3 sets:
4-6 BB Snatch grip rom. DL with 2x3sec. iso hold (mid position on concentric + bottom pos.)
- heavy but perfect form; increase reps or weight slightly if you already did 6 reps -
rest 2-3 min
3 sets of:
4-8 (def.) push ups with 2x3sec. iso hold (mid range on eccentric + bottom pos.)
- increase by 1 rep or stay with same rep count, since it is one set more than last week)
rest 2-3 min
3 sets:
30s ME Goblet Squats directly into 30s ME jumping Lunges
40s controlled Bent over reverse flys (use small plates, light DBs or water bottles)
rest 60s