WARM UP
EMOM for 5min complete:
12 jumping jacks + 6 BB front squats + 3R/3L Arnold press
Then,
Stretch
ADVANCED
STRENGTH
Take 10min to build to:
Heavy 5 front squat
E2MOM for 10min complete:
5R/5L seated Filly press
**make it EMOM per side**
INTERMEDIATE
STRENGTH
Take 10min to build to:
Heavy 5 front squat
E2MOM for 10min complete:
5R/5L seated Filly press
**make it EMOM per side**
BEGINNER
STRENGTH
Take 10min for:
Front squats – 7×5
E2MOM for 10min complete:
10 seated DB press
**make it EMOM per side**
ADVANCED
WORKOUT
30 front squats 55/40
30 up downs
**3x – rest :60sec after each set; 10min cap**
INTERMEDIATE
WORKOUT
30 front squats 35/25
30 up downs
**3x – rest :60sec after each set; 10min cap**
BEGINNER
WORKOUT
20 goblet squats 10/8
20 up downs
**3x – rest :60sec after each set; 10min cap**