5 sets of:
5 Push Press from floor at tempo 31X1
- start with empty bar for first set and then work up by feel, but stay a couple reps away from failure, even in the last sets -
rest 30-60s
6-8 Split Squats / side with 2xDBs/KBs in Farmers Position, choose a moderate weight for all 5 sets.
rest ~90s
3 Giant sets of:
8-10 BB bent over rows
6-10 Hamstring Walkouts
10-20s L-Hang
6-10 side plank rotations (with small plate)
- keep rest short btw exercises and sets, so choose weight and reps accordingly -
5 sets of:
4min on 2min off
AMRAP of:
16 cal row (when it rains: 40m farmers walk + 10 alt. rev. lunges)
16 DB hang C+J (single arm)
16 air squats