WARM UP
10 glute bridges + 10R/10L glute bridges + 20R/20L banded side + 30 air squats + 40 jumping jacks
Then,
Stretch
Then,
Box front squats – 4×6 (build)
ADVANCED
STRENGTH
EMOM for 8min complete:
3 box front squats @ 65% of BS 1RM
**16”, 20” for those 6’ and taller**
INTERMEDIATE
STRENGTH
EMOM for 8min complete:
3 box front squats @ 65% of BS 1RM
**16”, 20” for those 6’ and taller**
BEGINNER
STRENGTH
EMOM for 8min complete:
3 box goblet squats
ADVANCED
WORKOUT
1 dual DB Romanian deadlift + reverse lunge R + L – 8x 45/35
**3x – NFT**
10 dBall squats 100/80
40m KB FR carry 53/35
8 dBall squats
40m KB FR carry
6 dBall squats
40m KB FR carry
**2x – NFT**
INTERMEDIATE
WORKOUT
1 dual DB Romanian deadlift + reverse lunge R + L – 8x 30/20
**3x – NFT**
10 dBall squats 80/60
40m KB FR carry 35/26
8 dBall squats
40m KB FR carry
6 dBall squats
40m KB FR carry
**2x – NFT**
BEGINNER
WORKOUT
1 dual DB Romanian deadlift + reverse lunge R + L – 8x 10/8
**3x – NFT**
10 dBall squats 20/15
40m dBall FR carry
8 dBall squats
40m dBall FR carry
6 dBall squats
40m dBall FR carry
**2x – NFT**