WARM UP
Move for 5min:
:20sec wall sit + 10 hip raises + 5R/5L DB high pulls (strict)
Then,
Stretch
ADVANCED
STRENGTH
EMOM for 8min complete:
ODD: :40sec DB wall sit 20/15
EVEN: 8R/8L banded wood chops
INTERMEDIATE
STRENGTH
EMOM for 8min complete:
ODD: :40sec DB wall sit 10/8
EVEN: 8R/8L banded wood chops
BEGINNER
STRENGTH
EMOM for 8min complete:
ODD: :30sec wall sit
EVEN: 8R/8L banded wood chops
ADVANCED
WORKOUT
400m run
30 air squats
20 hang DB snatch 55/40
**3x – rest :60sec BTWN sets**
INTERMEDIATE
WORKOUT
400m run
30 air squats
20 hang DB snatch 35/20
**3x – rest :60sec BTWN sets**
BEGINNER
WORKOUT
400m run
30 air squats
20 hang DB snatch 10/8
**3x – rest :60sec BTWN sets**