Category: Uncategorized

WARM UP

20 banded glute bridges

20R/20L banded monster walks

20R/20L banded side steps

20R/20L banded kick backs

**complete 15 banded air squats BTWN sets**

Then,

:90sec pigeon R/:90sec pigeon L

Then,

Back squats – 10, 8, 3×5

ADVANCED

STRENGTH

Back squats – 5×5@80%

**rest 3-4min BTWN sets**

INTERMEDIATE

STRENGTH

Back squats – 5×5@80%

**rest 3-4min BTWN sets**

BEGINNER

STRENGTH

Goblet squats – 7×5

ADVANCED

WORKOUT

10 dBall squats 120/80

30m walking lunges

10/7 cal bike

**6x – rest 2-3min BTWN RNDS; RPE 7**

INTERMEDIATE

WORKOUT

10 dBall squats 80/60

30m walking lunges

9/6 cal bike

**6x – rest 2-3min BTWN RNDS; RPE 7**

BEGINNER

WORKOUT

10 dBall squats 20/15

20m walking lunges

7/5 cal bike

**5x – rest 2-3min BTWN RNDS**

WARM UP

Dynamic warm up

Then,

LFG

ADVANCED

WORKOUT

Working in a group of 4 complete:

50m sprints

**5x – RPE 9; I go, you go**

Then,

20/15 cal bike

**5x (each) – complete 50m farmer carry after each set 53/35; RPE 7; tag after bike**

INTERMEDIATE

WORKOUT

Working in a group of 4 complete:

50m sprints

**5x – RPE 9; I go, you go**

Then,

15/12 cal bike

**5x (each) – complete 50m farmer carry after each set 44/26; RPE 7; tag after bike**

BEGINNER

WORKOUT

Working in a group of 4 complete:

50m sprints

**5x – I go, you go**

Then,

10/7 cal bike

**4x (each) – complete 50m farmer carry after each set 26/18; tag after bike**