WARM UP
10 glute bridges + 10R/10L glute bridges + 20R/20L banded side + 30 air squats + 40 jumping jacks
Then,
Stretch
Then,
Front squats – 3×8 (build)
ADVANCED
STRENGTH
EMOM for 8min complete:
3 box front squats @ 60% of BS 1RM
**16”**
INTERMEDIATE
STRENGTH
EMOM for 8min complete:
3 box front squats @ 60% of BS 1RM
**16”**
BEGINNER
STRENGTH
EMOM for 8min complete:
5 box goblet squats
**20”**
ADVANCED
WORKOUT
EMOM for 8min complete:
KB deadlift + clean + goblet squat – 5x 53/35
**pause after each MVMT**
8R/8L alt DB FR lunges 35/25
**3x – complete 1 dual hammer curl BTWN reps**
10/7 cal bike sprint
5 MXE broad jumps (singles on reps)
**2x – rest as needed BTWM sets**
INTERMEDIATE
WORKOUT
EMOM for 8min complete:
KB deadlift + clean + goblet squat – 5x 35/26
**pause after each MVMT**
8R/8L alt DB FR lunges 25/15
**3x – complete 1 dual hammer curl BTWN reps**
8/6 cal bike sprint
5 MXE broad jumps (singles on reps)
**2x – rest as needed BTWM sets**
BEGINNER
WORKOUT
EMOM for 8min complete:
KB deadlift + clean + goblet squat – 3x 26/18
**pause after each MVMT**
6R/6L alt DB FR lunges 10/8
**3x – complete 1 dual hammer curl BTWN reps**
6/5 cal bike sprint
5 MXE broad jumps (singles on rep)
**2x – rest as needed BTWM sets**