WARM UP
20 walking lunges + 15 jumping jacks + 10 glute bridges – 3x
Then,
Stretch
Then,
Alt DB reverse lunges (plate) – 3×6 (build)
ADVANCED
STRENGTH
EMOM for 5min complete:
5R/5L alt DB reverse lunges 45/35
Hold DB FLR for remaining time
**stand on a plate; knee2floor**
INTERMEDIATE
STRENGTH
EMOM for 5min complete:
5R/5L alt DB reverse lunges 30/25
Hold DB FLR for remaining time
**stand on a plate; knee2floor**
BEGINNER
STRENGTH
EMOM for 5min complete:
5R/5L alt DB reverse lunges 10/8
:10sec DB FLR for remaining time
ADVANCED
WORKOUT
In a team of 3 complete 12min AMRAP of:
12/9 cal bike
5 bar facing burpees
**2x – rest 4min after 12min, repeat; I go, you go**
INTERMEDIATE
WORKOUT
In a team of 3 complete 12min AMRAP of:
10/7 cal bike
5 bar facing burpees
**2x – rest 4min after 12min, repeat; I go, you go**
BEGINNER
WORKOUT
In a team of 3 complete 12min AMRAP of:
7/5 cal bike
5 burpees
**2x – rest 4min after 12min, repeat; I go, you go**