1) Every 1:30 x 7 sets:
5 Box Jumps
5/side Dumbbell Suitcase Deadlifts
Warm-up as needed. For the Box Jumps work to build high, step down between each rep. For the Suitcase Deadlifts focus should be on positioning over load. Perform all reps on 1 side before switching to the other.
2) Every 1:30 x 7 sets
7 Dumbbell Strict Press
14 Abmat Sit-ups
Build loading through your sets as deemed fit on the Dumbbell Strict Press, performed standing.
3) 9 minute AMRAP:
15 Calories Ski/Bike/Row/200m Run
12 Dumbbell Thrusters 25/15
9 Ring Rows
4) Single Arm Dumbbell Row: 4 sets of 20/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE