4 Rounds:
Split Squat + Press (Arm 1) x40 seconds
Rest 20 seconds
Split Squat + Press (Arm 2) x40 seconds
Rest 20 seconds
Single Leg RDL + Row (Arm 1) x40 seconds
Rest 20 seconds
Single Leg RDL + Row (Arm 2) x40 seconds
Rest 20 seconds
Ring Row/ Horizontal Pull x40 seconds
Rest 20 seconds
AMRAP 25 Minutes:
Back Squat x2 (1/Rest 10 sec/1)
Split Squat x8-12/side
Single Leg RDL x8-12/side
Single Leg Bridge x20-30 seconds/side
Rest As Needed
AMRAP 25 Minutes:
Deadlift x2 (1/Rest 20 sec/1)
Split Squat + Eccentric x5 @ 3 second eccentric
Single Leg Bridge Hold x20-30 seconds/side
Wall Sit x30 seconds
Rest As Needed
AMRAP 25 Minutes:
Deadlift x2-3 (80-90%)
Pause Goblet Squat x5 @ 3 second hold
Split Squat x8-12/side
Single Leg Bridge x10/side
AMRAP 20 Minutes:
Row 400m
Split Squat x10/side
Row 400m
Pause Goblet Squat x10 @ 3 seconds
AMRAP 25 Minutes:
Deadlift x3-5
Split Squat x8-12/side
Single Leg RDL x8-12/side
Bridge Hold x30-60 second
Rest As Needed
AMRAP 25 Minutes:
Back Squat x5-7
Single Leg RDL x8-12/side
Split Squat x8-12/side
Bridge x10-20
Rest As Needed
AMRAP 25 Minutes:
Deadlift x8-12 (60-75%)
Wall Sit x20-30 seconds
Split Squat x8-12/side
Single Leg Bridge Hold x15-20s
Rest As Needed
AMRAP 25 Minutes:
Back Squat x8-12 (70-80%)
Single Leg Stand x8-12alt
Split Squat x8-12/side
Bridge Hold x30-60 seconds
Rest As Needed
AMRAP 25 Minutes:
Deadlift x5-10 (65-80%)
Staggered Deadlift x5-8/side
Split Squat x8-12/side
Vertical Power Jump x10-20