WARM UP
EMOM for 5min complete:
5 up downs + 10 alt reverse lunges + :10sec squat hold
STRENGTH
30 alt step ups
:60sec wall sit
**5x – rest :30sec BTWN sets**
WORKOUT
EMOM for 30min complete:
Min1: 10 goblet squats
Min2: 10 burpees
Min3: 10 knee tuck and press
**add 1 rep to each MVMT after each cycle**
WARM UP
5R/5L alt plank windmills + 10 upright rows + 10 bird dogs + 10 z-press – 3x
STRENGTH
12R/12L half kneeling Arnold press
12R/12L plank rows
12R/12L shoulder circles w/ water bottle
12 pull overs
**4x**
WORKOUT
“John Santore”
50-40-30-20-10
Double unders
S2OH
CORE
50-40-30-20-10
Plank marches
Sit ups
WARM UP
5 hip Hinges + 5 Squat Complexes + 10R/10L Single-Leg Hops – 4x
STRENGTH
6R/6L Tempo Lateral Box Step Up 31×1
12 Good Mornings
6R/6L Single Leg Bench Squats
12 tempo DB RDL @ 3331
*4x – rest :60 BTWN sets*
WORKOUT
15 RKBS
15 KB Hang Cleans
15 Lateral Jumps Over KB
*5x – rest :60 BTWN sets*
**RPE 8-9**
