WARM UP
15R/15L banded lateral steps + 30 banded glute bridges + 15R/15L banded kick backs + 30 banded air squats
Then,
Stretch
Then,
Deadlifts – 10, 8, 2×6 (build)
ADVANCED
STRENGTH
Take 20min to find a new 2RM deadlift
INTERMEDIATE
STRENGTH
Take 20min to find a new 2RM deadlift
BEGINNER
STRENGTH
Deadlifts – 7×5
ADVANCED
WORKOUT
EMOM for 16min complete:
Min1: 15 RKBS 70/53
Min2: 12/9 cal bike
Min3: 9 DB box step up on and overs 30/20; 20/16
Min4: 6 hang power cleans (singles) 135/95
INTERMEDIATE
WORKOUT
EMOM for 16min complete:
Min1: 15 RKBS 53/44
Min2: 9/6 cal bike
Min3: 9 9 DB box step up on and overs 20/15; 20/16
Min4: 6 hang power cleans (singles) 95/65
BEGINNER
WORKOUT
EMOM for 16min complete:
Min1: 15 RKBS 70/53
Min2: 8/6 cal bike
Min3: 9 box step ups
Min4: 6 DB hang power cleans