4 sets of:
8-12 rev. lunges (each leg, contralat. loaded)
rest 30-60 sec.
6-12 s.a. floor press (each arm)
rest 30-60 sec.
3 sets of:
6-10 glute bridge walk outs
into 10-15 (wtd.) glute bridges (1 sec. hold at top)
rest 30 sec.
8 scap. push ups
into 8 prone rows (1 sec. hold)
into 8 breat strokes
into 20 sec. T-hold
rest 1-2 min between sets
4-6 sets of:
3:00 min on // 4:00 min off
1. AMRAP of:
10 Hang Clusters (50/35kg) or 2xDB/KB - sub with single arm
10 Box jump over - sub with 30 DU´s
10 T2B - sub with V-Ups
2. AMRAP of:
10 OHS (50/35kg) - sub with single arm OHS
10 Burpee over BB/KB/DB
10 T2B / sub with V-ups
- go 80-90% effort on each interval. Only do more than 4 sets if your dorp off is less than 10%! -