Training · Day 2

Lower AMRAP — Balanced

Leg-heavy AMRAP with a row + push-up added so nothing gets skipped.

⏱ 20 min AMRAP+ TowerKB + Tower

AMRAP · 20 min

as many rounds as possible

Base (DaYKEIKBQoy): moves 1–5. Balance add-ons: moves 6–7 every round. Short on time? Do 6–7 once as a 3-round finisher circuit after the AMRAP instead.

KB Swings

× 10

HingeCore

Goblet Squats

× 10

Squat

Reverse Lunges

× 5 / side

Squat

Cossack Squats

× 5 / side

SquatMobility

5ref image: goblet-squat

Sumo Jump Squats

× 10

Wide stance, land soft

Squat

KB Rows

× 10 (5/side)

Balance add-on

Pull

Push-ups

× 10

Balance add-on

PushCore

Infinité Tower

3 sets each · rest 60–90 s

Vertical pull + vertical push + hanging core. Finish every training day here.

Pull-ups

3 sets × max clean reps

Full hang → chest to bar

PullCore

Dips

3 sets × max clean reps

Shoulders down, slight lean

Push

Hanging Leg Raises

3 sets × 8–15

No swing, posterior tilt at top

CorePull

Muscle-group checklist

✓

HingeKB Swings

✓

SquatGoblet Squats, Reverse Lunges, Cossack Squats, Sumo Jump Squats

✓

PushPush-ups, Dips

✓

PullKB Rows, Pull-ups, Hanging Leg Raises

✓

CoreKB Swings, Push-ups, Pull-ups, Hanging Leg Raises