10 seconds or less on each movement
2×2 reps (per side) 10 second contraction
Single leg isometric wall hold
Isometric external rotation
Isometric row hold
Death by is an EMOM that starts with 1 rep during the 1st minute, 2 reps during the 2nd minute, 3 during the 3rd etc.
Today there are two movements, so the first minute will be 1 push up, 1 jump squat, 2nd minute is 2 of each, etc.
Keep adding reps every minute until you can’t complete the required work within the minute.
Scale so that you expect to finish at least 10 rounds, by raising your hands for your push ups or perhaps only adding a push up every other round.