45s work + 15s transition of the following stations:
Assault Bike (4)
H2H KBS (53/40)
Goblet DB Reverse Lunges (50/35). DB maintains contact with torso throughout.
Dead Hang, every 10s perform a Strict Pull-up
5 rounds (40 minutes)
Zercher Squat Strength Ladder
10 reps (-5)
9 reps (-3)
8 reps (-2)
7 reps (-2)
6 reps (-2)
5 reps (-0)
4 reps (-0)
3 reps (-0)
2 reps (-0)
1 rep (-0)
The load increases as the reps decline. Rest plenty between sets
Between each set perform 10x (each) 3-pt Fat DB Rows off bench
This should take the entire 45 minutes
TnG Power Snatch and Back Squat Ladder
Focus on fast and rhythmic cycling.
Load increases as reps decline.
On the final rep of each set lower the bar to your back and perform 10x Back Squats at each load.
Casual pace. This should take the entire 45 minutes.