Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension
WorkUp to a Heavy 3-Rep Back Squat
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)
Then:
5 Rounds
X12 Walking Lunges (weighted)
X8 Dumbbell Snatches
X4 Burpees
Rest 45 Seconds & Repeat
Then:
3 Sets
X10 Weighted Bulgarian Squats
X15 KB Swings
X20 PushUps
X25 Calorie Row
Then:
6 Rounds:
2:00 Run- 1:00 Walk
Then:
Recover and Stretch
Warm-Up50 Calories on Assault Bike, 2×15 Leg Extension
WorkUp to a Heavy 3-Rep Back Squat
Then:
Every Minute for 10 Minutes perform 1 Squat with 85% of your 3-Rep. (10 singles)
Then:
5 Rounds
X12 Walking Lunges (weighted)
X8 Dumbbell Snatches
X4 Burpees
Rest 45 Seconds & Repeat
Then:
3 Sets
X10 Weighted Bulgarian Squats
X15 KB Swings
X20 PushUps
X25 Calorie Row
Then:
6 Rounds:
2:00 Run- 1:00 Walk
Then:
Recover and Stretch
Warm-Up50 Calories on Skierg
2×10 Single Legged Deadlifts (super light Kettlebell)
4×1 Turkish GetUps
WorkUp to a Heavy Deficit Deadlift
Then:
4×2 @ 80% of Heavy DL
Then:
4 Sets
12 Kettlebell Swings
10 Strict Dumbbell Overhead Press
8 TRX Rows
60 Seconds rest & Repeat
Then:
2Sets
3:00 On & :90 Off
8 Dumbbell Snatches
6 Clap PushUps
4 Pistol Squats
Then:
2x
Farmers Walk (50 paces)
50 Straight Legged SitUps
Warm-Up
1000 M Row & 2Sets of 10 Bulgarian Split Squats
Work-Up to a Heavy Deadlift (Keep the lifts integrity)
Then:
3×2 3″ Deficit Deadlifts with 75% of the HS (Rest 2 minutes between sets)
Then:
5 Sets of
6xHanging Leg Raises- 2xKB Armour Complexes (2 Cleans/1Press/3Squats)- and 3 Burpee PullUps
rest 90″ between sets
Then:
3 Sets:
15 KB Swings – 10 Kneeling Dumbbell OverheadPress
Then:
2 Sets of Waiter Carries- Dips Near Failure
10 Minute Mobility/Stretch
Note: The way you practice is the way you’ll perform it,;so ensure proper technique, stay conservative and keep every lifts structural integrity intact.
You won’t get super fit over night- it’s a consistent process… So trust it and enjoy it.
MoveWpurpose 