Back Squats
Every 2 min x5
Build to 5 Heavy Box Squats
right after :30 sec bottom of air squat hold.
Full Body Strength + Cardio
RX
0:00 - 9:00
9 Minute EMOM
1) 8/8 DB Goblet Single Leg Box Step Up
(60/40 lb)
2)12 DB Upright Row (35/15 lb)
3)12 DB Hammer Curl (35/15 lb)
@ 12:00
4 RFT (Rounds For Time)
200m Run OR 15/11 Cals - Any Machine
10 American KB/DB Swing (53/35 lb)
@ 22:00
Get as far as possible in 10 min
2-4-6-8-10-12 etc
Cals Air Bike (or any other machine, or burpees)
DB Chest Press (50/35 lb) ground or bench
DB Left Arm Hang Snatch (50/35 lb)
DB Right Arm Hang Snatch (50/35 lb)
Core Work (OPTIONAL EXTRA CREDIT)
3 Rounds
:30 Sec Side Plank Right Side
Rest :5
:30 Sec Side Plank Left Side
Rest :5
:30 Russian Twists
Rest :5
:30 Hollow Hold
*Rest 1:00 between each round
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