WARM UP
EMOM for 5min complete:
12 jumping jacks + 8 goblet squats + 4R/4L KB hang cleans
Then,
Stretch
Then,
Front squats – 10, 8, 6, 2×4
ADVANCED
STRENGTH
E3MOM for 15min complete:
Set 1: 10 front squats (from floor)
Set 2: 8 front squats
Set 3: 6 front squats
Set 4: 4 front squats
Set 5: 2 front squats
**build on front squats; after each set complete 5 weighted C2B pull ups**
Then, at 20min complete:
5 dBall squats (AHAP)
:15sec rest
10R/10L FR KB split squats 53/44
:30sec rest
15 KB upright rows
:60sec rest
20 alt jumping lunges
2min rest
**3x**
INTERMEDIATE
STRENGTH
E3MOM for 15min complete:
Set 1: 10 front squats (from floor)
Set 2: 8 front squats
Set 3: 6 front squats
Set 4: 4 front squats
Set 5: 2 front squats
**build on front squats; after each set complete 5 pull ups**
Then, at 20min complete:
5 dBall squats (AHAP)
:15sec rest
10R/10L FR KB split squats 35/26
:30sec rest
15 KB upright rows
:60sec rest
20 alt jumping lunges
2min rest
**3x**
BEGINNER
STRENGTH
E3MOM for 15min complete:
Set 1: 10 front squats (from floor)
Set 2: 8 front squats
Set 3: 6 front squats
Set 4: 4 front squats
Set 5: 2 front squats
**build on front squats; after each set complete 5 banded pull ups**
The Then, at 20min complete:
5 dBall squats 30/20
:15sec rest
10R/10L split squats
:30sec rest
15 KB upright rows 26/18
:60sec rest
20 alt lunges
2min rest
**3x**