WARM UP
EMOM for 5min complete:
10 lunges (in place) + 8 air squats + 6 up downs
Then,
Stretch
Then,
Coaches tutorial w/ Sean & Brandon
ADVANCED
WORKOUT
In a team of 2 complete:
:30sec on/:30sec off – 3x
Row
Jumping lunges 10/8
Bike
Slam balls 40/30
Burpees
Goblet squats 53/35
**rest 2min, then repeat for 2x**
**rest 2min, then repeat for 1x all out sprint**
INTERMEDIATE
WORKOUT
In a team of 2 complete:
:30sec on/:30sec off – 3x
Row
Jumping lunges
Bike
Slam balls 30/20
Burpees
Goblet squats 26/18
**rest 2min, then repeat for 2x**
**rest 2min, then repeat for 1x all out sprint**
BEGINNER
WORKOUT
In a team of 2 complete:
:30sec on/:30sec off – 3x
Row
Walking lunges
Bike
Slam balls 20/10
Up downs
Air squats
**rest 2min, then repeat for 2x**
**rest 2min, then repeat for 1x all out sprint**