WARM UP
4 glute bridges + 8 KB deadlifts + 12 jumping jacks – 4x
STRENGTH
12 tempo deadlifts (31X1)
:30sec glute bridge hold
:30sec AMRAP glute bridges
**4x – rest :60sec BTWN sets** (changed to :60 to allow ppl to start at same time)
WORKOUT
EMOM 20min of:
Min1: 16 alt Russian step ups
Min2: 50 double unders
Min3: 10 KB deadlifts + :20sec hold at top
Min4: 10 sit ups + :10sec Superman hold
WARM UP
200m run + 4 up downs + 8 split jumps – 3x
CORE
10 hollow crunch
10 hollow rocks
:10 hollow body hold
**4x – rest as needed to remain unbroken**
WORKOUT
“Rene”
400m run
21 walking lunges
15 pull ups
9 push ups
**7x**
WARM UP
10 Air Squats + 8 KB Deadlift + 6R/6L Alt. Lunge Steps + 4R/4L Quad Stretch w/ Reach – 3x
STRENGTH
12 Alt. Lateral Box Step On and Overs (weight optional)
15 Duck Squats (weight optional)
18 Frog Pumps
*4x – rest :60-:90sec BTWN sets*
WORKOUT
12R DB Deadlift
9R DB Snatch
6R DB Front Squat
12L DB Deadlift
9L DB Snatch
6L DB Front Squat
*6x – rest :60sec BTWN sets*
