WARM UP
20 split jumps + :15sec wall sit + 10 banded air squats – 4x
Then,
Stretch
Then,
Box squats – 3×6
ADVANCED
STRENGTH
A) 8 BB box squats
B) 20m walking lunges
**4x – rest :60-:90sec after each set**
INTERMEDIATE
STRENGTH
A) 8 box squats
B) 20m walking lunges
**4x – rest :60-:90sec after each set**
BEGINNER
STRENGTH
A) 8 goblet box squats
B) 10m walking lunges
**4x – rest :60-:90sec after each set**
ADVANCED
WORKOUT
EMOM for 20min complete:
Min1: 8 dBall squats 100/80
Min2: 40m switch carry (farmer, lo/mid, mid/lo, FR) 53/44
Min3: 4R/4L alt DB box step up reverse lunges 40/30
Min4: :40sec alt strap hang knee raises
INTERMEDIATE
WORKOUT
EMOM for 20min complete:
Min1: 8 dBall squats 80/60
Min2: 40m switch carry (farmer, lo/mid, mid/lo, FR) 35/26
Min3: 4R/4L alt DB box step up reverse lunges 25/15
Min4: :40sec strap hanging knee raises
BEGINNER
WORKOUT
EMOM for 20min complete:
Min1: 8 goblet squats 10/8
Min2: 40m switch carry (farmer, lo/mid, mid/lo, FR) 10/8
Min3: 4R/4L alt DB box step up reverse lunges
Min4: :40sec lying knee tucks