WARM UP
EMOM for 5min complete:
8 air squats + 8 alt FLR windmills + 8 tuck jumps
Then,
Goblet squat + floor press complex – 2x
ADVANCED
STRENGTH
EMOM for 15min complete:
Min1: 4 goblet squats + 4 tempo goblet squats (32X1) 70/53
Min2: 4R/4L KB floor press + 1/4 TGU
Min3: 8 push ups + 8 box jumps 24/20
INTERMEDIATE
STRENGTH
EMOM for 15min complete:
Min1: 4 goblet squats + 4 tempo goblet squats (32X1) 44/35
Min2: 4R/4L KB floor press + 1/4 TGU
Min3: 8 abmat push ups + 8 box jumps 20/16
BEGINNER
STRENGTH
EMOM for 15min complete:
Min1: 8 goblet squats 26/18
Min2: 4R/4L KB floor press + 1/4 TGU
Min3: 4 knee push ups + 4 box step ups 16/16
ADVANCED
WORKOUT
10-20-30-40-50
Double unders
RKBS 53/35
Box dips
**RPE 6**
INTERMEDIATE
WORKOUT
10-20-30-40-50
Singles x2
RKBS 35/26
Box dips
**RPE 6**
BEGINNER
WORKOUT
10-20-30-40
Singles
RKBS 26/18
Box dips
**RPE 6**