WARM UP
8 squat complexes + 8 reverse burpees + 8 Superman’s – 3x
STRENGTH
6R/6L DB tempo RDL (30X0)
6R/6L tempo box step down (40X0)
6R/6L kneel2stand (use weight if necessary)
**6x – rest as needed BTWN sets**
WORKOUT
Wall sits:
:60sec on/:60sec off
:50sec on/:50sec off
:40sec on/:40sec off
:30sec on/:30sec off
:20sec on/:20sec off
:10sec on/:10sec off
:60sec on/:60sec off
**rest 5min, then**
EMOM until you can not complete:
2 jumping squats
2 drop lunges
**add 2 reps to each minute**
WARM UP
:20sec toe taps + 20 shoulder taps + 20 gorilla rows – 3x
CORE
:40sec plank
20 plank marches
10R/10L windmills
**4x – test: combine plank + plank marches w/o dropping; rest as needed**
WORKOUT
“Scooter”
AMRAP 30min of:
30 double unders
15 push ups
15 pull ups
100m sprint
**rest :60sec after each RND; then,**
From 30-35min:
Tabata tension towel deadlifts
:20sec on hold the pull/:10sec off
**10x**
WARM UP
12 floor press + 8R/8L BW windmills + 12 dips + 8R/8L reverse lunges – 4x
STRENGTH
20 DB lateral raise + skull crushers
20mR/20mL waiter carry
20 alt knee tuck Ioplank
20mR/20mL OH/FR walking lunges
**5x – rest as needed**
WORKOUT
AMRAP 18min of:
6R/6L KB/DB deadlift
8R/8L SA plank rows
10 broad jumps w/ reverse walk backs
