WARM UP
EMOM for 5min complete:
10 jumping jacks + 10 banded pull thrus + 10 dBall hold marches
Then,
Stretch
Then,
Coaches tutorial – dual KB sumo deadlift (build 3×4)
ADVANCED
STRENGTH
A1) 10-12 dual KB sumo deadlift (heavy)
**rest :30sec**
A2) :40sec dBall hold
**rest :30sec**
A3) 10R/10L DB side bend (heavy, slow)
**4x – rest :60sec**
INTERMEDIATE
STRENGTH
A1) 10-12 dual KB sumo deadlift (heavy)
**rest :30sec**
A2) :40sec dBall hold
**rest :30sec**
A3) 10R/10L DB side bend (heavy, slow)
**4x – rest :60sec**
BEGINNER
STRENGTH
A1) 8 single KB sumo deadlift (heavy)
**rest :30sec**
A2) :30sec dBall hold
**rest :30sec**
A3) 8R/8L DB side bend (slow)
**4x – rest :60sec**
ADVANCED
WORKOUT
20 RKBS 70/53
40 double unders
20m glider crawls
**5x – I go, you go**
INTERMEDIATE
WORKOUT
20 RKBS 44/36
80 singles
20 FLR knee tucks
**5x – I go, you go**
BEGINNER
WORKOUT
20 RKBS 26/18
40 singles
20m bear crawl
**5x – I go, you go**