WARM UP
7 way hips + dynamic warm up
Then,
3x20m sprints @70, 80, 90%
ADVANCED
WORKOUT
A1) 20m sled push (walk)
A2) 4 MX height squat jumps
**5x**
B1) 8 sumo deadlifts 155/105
B2) 5R/5L MX height seated jump
**4x**
C) 150 RKBS 53/44
**EMOM complete 5 KB S2OH; start with S2OH**
INTERMEDIATE
WORKOUT
A1) 20m sled push (walk)
A2) 4 MX height squat jumps
**5x**
B1) 8 sumo deadlifts 95/65
B2) 5R/5L MX height seated jump
**4x**
C) 150 RKBS 44/36
**EMOM complete 5 KB S2OH; start with S2OH**
BEGINNER
WORKOUT
A1) 20m sled push (walk)
A2) 4 MX height squat jumps
**5x**
B1) 8 KB deadlifts 26/18
B2) 5R/5L MX height seated jump
**4x**
C) EMOM for 10min complete:
8 RKBS + 2 S2OH