WARM UP
EMOM for 6min complete:
ODD: :20sec RKBS + :15sec of air squats
EVEN: 20 jumping jack + 5 up downs
Then,
Stretch
Then,
Coach tutorial (all MVMTs) + RPE description
ADVANCED
WORKOUT
With a partner complete:
:30sec on/:30sec off – 5x (each/5min) of:
A) Foot elevated Bulgarian split squats
**rest 2min; switch legs each set**
B) Single leg Romanian deadlifts + reverse lunge 35/25
**rest 2min; switch legs each set**
C) E-sled push/pull
**rest 2min**
D) Ski
**all MVMTS to be executed at RPE 8; I go, you go**
INTERMEDIATE
WORKOUT
With a partner complete:
:30sec on/:30sec off – 5x (each/5min) of:
A) Foot elevated Bulgarian split squats
**rest 2min; switch legs each set**
B) Single leg Romanian deadlifts + reverse lunge 20/15
**rest 2min; switch legs each set**
C) E-sled push/pull
**rest 2min**
D) Ski
**all MVMTS to be executed RPE 8; I go, you go**
BEGINNER
WORKOUT
With a partner complete:
:30sec on/:30sec off – 5x (each/5min) of:
A) Split squats
**rest 2min; switch legs each set**
B) Alt lunges
**rest 2min; switch legs each set**
C) E-sled push/pull
**rest 2min**
D) Ski
**I go, you go**
ADVANCED
CORE
With a partner complete:
10 strap DB hanging knee raises 10/8 + 20 plank marches (1p/ sec)
**4x – I go, you go**
INTERMEDIATE
CORE
With a partner complete:
10 strap hanging knee raises + 20 plank marches (1p/ sec)
**4x – I go, you go**
BEGINNER
CORE
With a partner complete:
10strap hanging knee raises + :20sec plank
**4x – I go, you go**