6 sets of:
4min on 2min off
1. AMRAP of:
10 alt. step ups (opt. wtd.)
10 alt. DB-Snatches / 5 KB-Snatches each side
10 V-Ups - scale to Tuck-Ups or crunches
2. AMRAP of:
10 single arm Front squats
10 push ups
30 Du´s / SU´s / Jumping Jacks
3 sets of:
5-8 bulg. split squats with 4-5 sec. ecc. (each side - contralat. loaded)
rest 45 sec. between each leg
3 sets of:
8-12 3-point rows (each side)
rest 1-2 min
8 min AMRAP of:
16 s.a. push press (8 each arm)
8 s.a. front squats
16 skippings
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 use a band or plate to add resistance if you already did 8 reps -
rest 2-3 min
3 sets:
30-40s ME Goblet Squats (go slightly heavier or 10sec. longer, if you were able to do 40sec. unbroken last time) directly into 30s ME jumping Lunges
40s controlled Bent over reverse flys (use small plates, light DBs or water bottles)
rest 60s