- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round
- Grab a pair of 5-25 pound dumbbells and a couch, bench, chair, box, ottoman, or single-leg squat stand
- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squats or BJSS)

ROUND 1: Goblet BSS Press-Outs (Angle of The Dangle Progression)

ROUND 2: ISO-Explosive Rotational BSS (Level Change Progression)

ROUND 3: BSS 20/20 Flexed-Curl Hold/Alternating Arm Drop Presses

ROUND 4: BSS ISO 20/20 Low Hammer Curls/High Hammer Presses

ROUND 5: Bulgarian Hinge to Biceps Curls Progression

1-MINUTE BREAK HIGHLY RECOMMENDED HERE

ROUND 6: Bulgarian Alternating Row to Clean

ROUND 7: 1-Arm Bulgarian Hang Clean to Push Presses

ROUND 8: Alternating-Arm Bulgarian Snatches

ROUND 9: 1-Arm Overhead Skier Swing to BSS Complex

ROUND 10: BSS 20/20 Loaded Bottom Half Pulses/Unloaded Jumps