https://youtu.be/LJC9H_5BRNg
WARM UP
EMOM for 5min complete:
10 alt reverse lunge knee drives + 15 jumping jacks + 10 air squats
Then,
BB split squats – 3x5R/5L
ADVANCED
STRENGTH
Complete the following complex:
8R/8L BB split squats 95/65
12 squat jumps
16 kneeling squat walks (8R/8L)
**4x – rest :90sec after each set; reset each squat jump**
INTERMEDIATE
STRENGTH
Complete the following complex:
8R/8L BB split squats 65/45
12 squat jumps
16 kneeling squat walks (8R/8L)
**4x – rest :90sec after each set; reset each squat jump**
BEGINNER
STRENGTH
Complete the following complex:
8R/8L split squats
8 squat jumps
16 kneeling squat walks (8R/8L)
**4x – rest :90sec after each set; reset each squat jump**
ADVANCED
WORKOUT
10 KB cleans 53/35
15 goblet squats
30 alt box step ups 24/20
**5x – rest :30sec BTWN sets; 18min cap**
INTERMEDIATE
WORKOUT
10 KB cleans 35/26
15 goblet squats
30 alt box step ups 20/16
**5x – rest :30sec BTWN sets; 18min cap**
BEGINNER
WORKOUT
10 KB cleans 26/18
15 air squats
20 alt box step ups 16/16
**4x – rest :30sec BTWN sets; 18min cap**