4 super sets
15 bodyweight cyclist squats (1010)
rest 10-15s
10 goblet cyclist squats (2020)
rest 15-20s
5 tempo goblet cyclist squats (3030)
rest 90s
4 sets (per side)
8-12 SA DB/KB strictpress into 8-12 SA bent over rows on the same side
rest 15s
1:00 hollow hold
rest 60s (then do the other side)
4 sets of:
5-8 push ups with 5 sec. ecc.
rest 30-60 sec.
15 bent over rev. flys
+ 30 sec prone w-hold
rest 30-60 sec.
7 min AMRAP of:
20 s.a. hang C+J
20 alt. rev. lunges (wtd. in goblet pos.)
20 s.a. DL
20 air squats
rest 2 min
5 min AMRAP of:
10 s.a. hang C+J
10 alt. rev. lunges (wtd. in goblet pos.)
10 s.a. DL
10 air squats
12 sets
30 Doubleunders
5 DB thruster (2x22,5/2x15kg)
rest 20s
Go fast each set and practice quick transitions into the thrusters