WARM UP
EMOM for 5min complete:
3R/3L kneel2stand walk + 3R/3L lunges + 3R/3L windmills (no weight)
Then,
Stretch
Then,
DB lunges – 3×6 (build)
Windmills – 3x3R/3L (build)
ADVANCED
STRENGTH
A1) 8R/8L DB walking lunges
A2) 4 kneeling jump 2 broad jump
**3x – rest :60sec BTWN sets**
B1) 8R/8L windmills 45/35
B2) :20secR/:20secL side plank hip raises
**3x – rest :60sec BTWN sets**
INTERMEDIATE
STRENGTH
A1) 8R/8L DB walking lunges
A2) 4 kneeling walk 2 broad jump
**3x – rest :60sec BTWN sets**
B1) 8R/8L windmills 30/20
B2):20secR/:20secL side plank hip raises
**3x – rest :60sec BTWN sets**
BEGINNER
STRENGTH
A1) 8R/8L DB walking lunges
A2) 4 broad jumps
**3x – rest :60sec BTWN sets**
B1) 8R/8L windmills 10/8
B2) :20secR/:20secL side plank hip raise hold
**3x – rest :60sec BTWN sets**
ADVANCED
WORKOUT
In team of 3 complete:
15 wall balls 20/14
15/12 cal bike
15 wall balls
**4x (each); I go, you go**
INTERMEDIATE
WORKOUT
In team of 3 complete:
15 wall balls 14/10
12/9 cal bike
15 wall balls
**4x (each); I go, you go**
BEGINNER
WORKOUT
In team of 3 complete:
12 wall ball ext 10
9/6 cal bike
12 wall balls
**4x (each); I go, you go**