Bulgarians- The tempo is the priority. 3 seconds down, 1 second at bottom, 1 up, and 1 pause at top. 6sec per rep = 36sec of work.
Only add weight if you can maintain the tempo. Hold dumbbells farmer’s style.
Every Minute on the Minute x 12min
1- Bulgarian Split Squats x 6 reps @3111 Left Leg
2- Plank on Rings x 30sec
3- Bulgarian Split Squats x 6 reps @3111 Right Leg
4- Deadbugs x 30-45sec with 2sec pause at each extension
Don’t let the knee come towards the chest on the leg that stays bent.
30 Alternating Dumbbell Snatches
15 Chest to Bar Pull-ups
20 Dumbbell Burpee Deadlifts
5 Bar Muscle-ups
10 Man Makers*
*Row, Push-up, Row, Squat Clean to Overhead
Time Cap 12min
Use jumping variations to modify the pulling movements.