WARM UP
EMOM for 5min complete:
7 KB deadlifts + 7 RKBS + 7 KB S2OH
Then,
Stretch
Then,
Deadlift – build to heavy 3
ADVANCED
STRENGTH
EMOM for 12min complete:
ODD: 3 TNG deadlifts @ 75% of 1RM
EVEN: 4R/4L DB foot elevated Bulgarian split squats 35/25
INTERMEDIATE
STRENGTH
EMOM for 12min complete:
ODD: 3 TNG deadlifts – heavy
EVEN: 4R/4L DB foot elevated Bulgarian split squats 20/15
BEGINNER
STRENGTH
EMOM for 12min complete:
ODD: 6 KB deadlifts
EVEN: 4R/4L DB Bulgarian split squats 10/8
ADVANCED
WORKOUT
25 up downs
Then,
1…10
S2OH 135/95
2….20
RKBS 53/35
Then,
25 up downs
**eg UDs + 1S2OH + 2RKBS + 2S2OH + 4RKBS… UDs**
INTERMEDIATE
WORKOUT
25 up downs
Then,
1…10
S2OH 95/65
2….20
RKBS 35/26
Then,
25 up downs
**eg UDs + 1S2OH + 2RKBS + 2S2OH + 4RKBS… UDs**
BEGINNER
WORKOUT
15 up downs
Then,
1…10
DB S2OH 10/8
2….20
Banded pull thrus
Then,
15 up downs