Strength Volume/Strength Endurance

Training; 

every minute on the minute x 6 sets

station 1 - 12 alternating front rack lunges

station 2 - 15 DB power curl + overhead press (take the curl from below the knee) 

station 3 - 30 sec KB swings overhead

station 4 - 4 to 8 strict pull ups

 

 goal is to make most of this feel pretty heavy with limited recovery; take the lunges from the ground with a barbell, and the lunges in place; power curl is essentially a muscle clean, no rebend of the knees, and an overhead press; strict pull ups should be within that range, add a tucked DB between your legs if 8 reps is too each for 6 sets