WARM UP
10-8-6-4-2 of:
Air squats + punter kicks
RKBS + quad pull reach
Lunges + hi knee rotations
Then,
Box squats – 4×6 (build)
ADVANCED
STRENGTH
EMOM for 10min complete:
3 box squats @75%
**16”, 20” for those taller than 6’**
INTERMEDIATE
STRENGTH
EMOM for 10min complete:
3 box squats @75%
**16”, 20” for those taller than 6’**
BEGINNER
STRENGTH
EMOM for 10min complete:
4 goblet squats
ADVANCED
WORKOUT
20 alt DB reverse lunges 40/30
20/15 cal bike
**3x – rest :60sec BTWN sets**
20m sled push
10 renegade rows 30/25 (push up + row R + row L = 1rep)
**3x – rest :60sec BTWN sets**
20 DB elevated glute bridge 35/25
5 dBall G2S 100/80
**3x – rest :60sec BTWN sets**
INTERMEDIATE
WORKOUT
20 alt DB reverse lunges 30/20
15/12 cal bike
**3x – rest :60sec BTWN sets**
20m sled push
10 renegade rows 20/15 (push up + row R + row L = 1rep)
**3x – rest :60sec BTWN sets**
20 DB elevated glute bridge 25/15
5 dBall G2S 80/60
**3x – rest :60sec BTWN sets**
BEGINNER
WORKOUT
20 alt reverse lunges
10/7 cal bike
**3x – rest :60sec BTWN sets**
20m sled push
10 push up complex (push up + tap R + tap L = 1rep)
**3x – rest :60sec BTWN sets**
20 glute bridge
5 dBall G2S 60/40
**3x – rest :60sec BTWN sets**
